tag:blogger.com,1999:blog-888776656322400472017-09-22T12:49:43.172-06:00Meanderingsby Dina Griffin, Sport DietitianDina, Sports RDhttp://www.blogger.com/profile/06740125336159322075noreply@blogger.comBlogger46125tag:blogger.com,1999:blog-88877665632240047.post-44815880518017371722017-09-22T12:49:00.001-06:002017-09-22T12:49:23.890-06:00Undergoing Change2017 has been quite a ride!&nbsp; This blog and site is under construction. Stay tuned for news of the switch!Dina, Sports RDhttp://www.blogger.com/profile/06740125336159322075noreply@blogger.com0tag:blogger.com,1999:blog-88877665632240047.post-308750102368090222016-12-31T18:05:00.002-07:002017-01-01T12:53:29.301-07:00The Year of Nothing… and Everything (part 3)<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; line-height: normal; min-height: 13px;"><span style="-webkit-font-kerning: none;"></span><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; line-height: normal;"><span style="-webkit-text-stroke-width: initial;">I’ve been lucky to work with athletes nationwide and internationally for over 6 years now.</span><span style="-webkit-text-stroke-width: initial;">&nbsp; </span><span style="-webkit-text-stroke-width: initial;">Unlike having to go to a physical therapist’s office or a massage center to get body work, you can easily receive nutrition consulting via telephone, video chats, and e-mail. There’s no need for face time to work on nutrition-related issues with me. </span><span style="-webkit-text-stroke-width: initial;">&nbsp;</span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; line-height: normal; min-height: 13px;"><span style="font-kerning: none;"></span><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; line-height: normal;"><span style="font-kerning: none;">But happily, about one year ago, I was able to acquire work space in one of the heartlands of endurance sports: Boulder, Colorado (which is near where I live). Thanks to eNRG Performance for enabling me to ‘expand’ from my virtual office (i.e., home) and our headquarters for testing services in the Denver/Littleton area and thanks to Flatirons Running for offering me space for my consulting and testing services in south Boulder.&nbsp; Although it has been wonderful to work with athletes remotely via technology and telephone, I have to admit that it’s been incredible to meet more of my fellow athletes locally.</span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; line-height: normal; min-height: 13px;"><span style="font-kerning: none;"></span><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; line-height: normal;"><span style="font-kerning: none;">When I am asked what I do for work (—&gt; sports nutrition focus in addition to assisting individuals who have medical/health issues), most people assume it must be an easy-peasey field by the fact there are tons of athletes in the Boulder area.&nbsp; However, the fields of nutrition and sport nutrition are interesting ones in which to build a career. Colorado is one of the <a href="http://www.nutritionadvocacy.org/" target="_blank"><span style="color: orange;">states</span></a> where literally <i>anyone</i> can practice nutrition counseling, so we are inundated with all sorts of individuals giving nutrition guidance. The majority of these folks have no formal education or credentials.&nbsp; Additionally, thanks to Dr. Google and social media, there is no shortage of nutrition guidance that permeates the interwebs. Many don’t know Board Certified Sport Dietitians/Registered Dietitians exist, don’t realize the value of working with one, or simply prefer to do trial and error until they just can’t any longer.&nbsp; As somewhat of a shy gal, this has given me some fun challenges as I work to educate more local coaches, athletes and others as to the value of li’l ol’ me and what I love doing as a career. &nbsp; &nbsp;</span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; line-height: normal; min-height: 13px;"><span style="font-kerning: none;"></span><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; line-height: normal;"><span style="font-kerning: none;">As the new year is hours away from where I stand, I want to take a moment to recognize some local businesses, coaches, and other amazing folks who have supported and helped me in numerous ways:</span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; line-height: normal; min-height: 13px;"><span style="font-kerning: none;"></span><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; line-height: normal;"><span style="font-kerning: none;">Tricia and R.L. at Flatirons Running</span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; line-height: normal;"><span style="font-kerning: none;">Terry Chiplin / Active at Altitude</span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; line-height: normal;"><span style="font-kerning: none;">Henry (and Suzanne) Guzman at Flatirons Running</span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; line-height: normal;"><span style="font-kerning: none;">Kelly and Morgan Newlon at RAD, Real Athlete Diets</span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; line-height: normal;"><span style="font-kerning: none;">Todd Straka</span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; line-height: normal;"><span style="font-kerning: none;">Lee Troop at FleetFeet</span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; line-height: normal;"><span style="font-kerning: none;">Kate Ripley at Boulder Bodyworker</span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; line-height: normal;"><span style="font-kerning: none;">Michael and Ryan at Colorado Multisport</span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; line-height: normal;"><span style="font-kerning: none;">Ewen and Heather North at Revolution Running</span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; line-height: normal;"><span style="font-kerning: none;">Dr. Rock at Athlete Blood Test / Phuel</span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; line-height: normal;"><span style="font-kerning: none;">Neeraj Engineer</span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; line-height: normal;"><span style="font-kerning: none;">Coaches: Marco Hintz, Chad Weller, Adam St. Pierre, Julie Lyons, Nicole Odell, Brad Hudson, Travis Macy, Sarah Rebick, Greg Weich, Bob Seebohar, King Lucho</span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; line-height: normal;"><span style="font-kerning: none;">Last but not least:&nbsp; All of my local athletes who have stepped up and spread the word.&nbsp;</span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; line-height: normal; min-height: 13px;"><span style="font-kerning: none;"></span><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; line-height: normal;"><span style="font-kerning: none;">Thank you.&nbsp; I’m excited for 2017, ya’ll.&nbsp;</span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; line-height: normal; min-height: 13px;"><span style="font-kerning: none;"></span><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; line-height: normal;"><span style="font-kerning: none;">Dina Griffin, MS, RDN, CSSD, CISSN, METS II</span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; line-height: normal;"><span style="font-kerning: none;">credentialed, registered, and current</span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; line-height: normal; min-height: 13px;"><span style="font-kerning: none;"></span><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; line-height: normal; min-height: 13px;"><span style="font-kerning: none;"></span><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; line-height: normal; min-height: 13px;"><span style="font-kerning: none;"></span><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; line-height: normal; min-height: 13px;"><span style="font-kerning: none;"></span><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; line-height: normal; min-height: 13px;"></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; font-size: 11px; line-height: normal; min-height: 13px;"><span style="font-kerning: none;"></span><br /></div>Dina, Sports RDhttp://www.blogger.com/profile/06740125336159322075noreply@blogger.com0tag:blogger.com,1999:blog-88877665632240047.post-59468114043634821192016-12-30T15:43:00.003-07:002016-12-30T15:44:41.022-07:00The Year of Nothing… and Everything (part 2)You know when you randomly meet someone and feel like you connect with them instantly?&nbsp; Maybe it isn’t so random, eh?&nbsp; <br /><br />I met M* a few years ago at a neighborhood shindig. I learned she was an avid outdoorsy type who had summited some of the highest peaks, mountain biked gnarly trails, competed in tough cycling races, and had developed herself into a competitive athlete all past the age of 40.&nbsp; Groovy. Then I learned of her volunteer work, her career history, and current line of work… and she was even more groovy.<br /><br />I didn’t see her much after our first meeting. We both have schedules that are not ordinary.&nbsp; And because I have spent more time with running in the past 2-3 years than cycling, workout schedules and details didn’t align. <br /><br />This summer, M moved from the other side of the neighborhood to “our side”.&nbsp; I live in a mountain community, which is not huge, but the houses are spread out nicely (thank you to trees… and the natural filter of not-everyone-can handle-living-in-the-mountains-as-glorious-as-it-sounds). One day in August as I was doing an outdoor run, M stopped to chat for a few minutes as she was driving by. I learned she was racing the Leadville MTB 100 in less than two weeks.&nbsp; I naturally asked if she had a good crew lined up. [If you aren’t familiar with 100 mile mountain bike or trail running races, know that having a crew typically makes for a better race. They carry your supplies for you, meet you at aid stations, check on your well-being, provide encouragement or butt kicking, and can be really magical.] M had a couple crew people lined up but hadn’t heard a confirmation yet.&nbsp; I quickly volunteered to help, if needed. M appreciated my offer and said she’d let me know soon.<br /><br />I love Leadville, I love crewing for athletes who work hard, I love supporting friends. And mountain bikers are pretty bad ass people (for the most part), especially those that race in Leadville.&nbsp; Plus, as a crew member, I offer a special layer of support to athletes in that I can work in my nutrition skills. <br /><br />With less than one week to the race, M let me know that her crew had fallen through and asked if I’d still be up for the challenge of supporting her for the 100 mile MTB race.&nbsp; In less than 4 milliseconds, I responded with an excited YES.&nbsp; We met a few days later to discuss logistics, which is also when I discovered M didn’t have much of a nutrition plan.&nbsp; I can still tease her a bit to this day about that… of course I am biased with the type of work I do, but I will forever be perplexed by ultra athletes who don’t have a nutrition plan going into an important race.&nbsp; Nonetheless, as we spent some time cramming on race logistics, I did my best to devise a nutrition plan for her.&nbsp; Mountain bike racing in Leadville comes with some challenges as the race is at high elevation (over 10K feet), the start is super cold (I believe it was in the 30s at 6am), there are areas with high winds, and other parts of the course can get pretty warm.&nbsp; Just like with running, you don’t want to carry a lot of weight on the bike. It’s also not always practical or easy to take in calories.&nbsp; If you are competitive, you want to stop as infrequently as possible and when you do stop, you want to make these stops as short as you can.<br /><br />M and I finalized race plans the night before the race.&nbsp; I was super excited to be her support, even though I was slightly nervous about being her only support.&nbsp; We made Plan A, Plan B, Plan C. In these short hours we had together, I realized the beauty of a solid friendship developing. We talked bike parts and endurance racing, food and sports nutrition topics, brain health and neurotransmitter function, meditation and self-growth… and on and on. You’d never know this gal was about to kick butt the next day in a challenging MTB race. She exuded pure calmness and a sense of gratefulness no matter what the day would bring.&nbsp; Oh yeah, she also told me she really had only trained for 2-3 months for this 100-mile race due to an injury she had earlier in the year. Say what?<br /><br />Long story short, her race went well and the solo crew member (me) had a blast navigating to our predetermined meeting points along the course for exchange of nutrition and other supplies. I always observe other athlete’s nutrition choices and it’s fairly clear when things are going awry for an athlete.&nbsp; Luckily, M did pretty well with the Plan A / Plan B nutrition plans, and she showed her mental and physical toughness by finishing in the top 15% of all women (and beating over 65% of all the men’s field). At the race finish, she maintained her uber level of grooviness as she congratulated a number of other cyclists she knew, all without boasting any of her accomplishment. She was extremely grateful for the race support. <br /><br />This experience may not sound like anything special or unique to you, but it was incredibly memorable for me. In a year where my personal athletic endeavors were put on hold, I reaped the benefits of supporting a friend and neighbor to her finish line… sort of like challenging my athlete self through her, although that sounds corny.&nbsp; And now I am fortunate to have this friend to share in future journeys, no matter whether these are life challenges and accomplishments or our own racing finish lines.<br /><br />To all of my friends, new and old.&nbsp; You fill voids in my heart and you are a part of my Everything.<br /><br />-Dina<br /><br />&nbsp;*name changed to protect privacyDina, Sports RDhttp://www.blogger.com/profile/06740125336159322075noreply@blogger.com0tag:blogger.com,1999:blog-88877665632240047.post-90650714269440116102016-12-23T13:51:00.000-07:002016-12-23T13:51:18.173-07:00I burn fat... and so what?Through my work at <a href="http://www.enrgperformance.com/" target="_blank"><span style="color: orange;">eNRG Performance</span></a>, I am fortunate to have access to a state of the art, reliable and valid, gold standard metabolic cart to do Metabolic Efficiency™ assessments on a wide age and ability range of athletes.&nbsp; A bonus of having access to this equipment is to test the short- and long-term effects of different dietary and training interventions on myself.&nbsp; It's actually been a while since I've used the cart of my own testing due to various reasons.&nbsp; Most notably is the fact that my nutrition patterns have been fairly consistent and my training this year has been pretty low key (due to the bike accident and residual injuries earlier in the year).<br /><br />I decided last week it was time to check out my current ‘metabolic status’ to have new baseline for the season ahead. For those who don’t know, Metabolic Efficiency™(M.E.) testing is mainly a nutrition assessment, not a performance-based assessment like VO<sub>2peak</sub> or lactate threshold/clearance testing.&nbsp; In a nutshell, by doing a M.E. test, I get an accurate indication of how my daily nutrition patterns affect my body’s substrate utilization (fat vs. carbohydrate use and in this case, at different walk/run intensities).&nbsp; There are training-related data points that are gleaned from the testing, but the data are generally not extremely relevant for setting performance-based training zones.&nbsp; [See Bob Seebohar’s <a href="https://www.enrgperformance.com/hard-copy-books-1" target="_blank"><span style="color: orange;">book</span></a> for more background on the concept.]<br /><br />Here’s a snapshot of my results from the treadmill test:<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-Qp4ubIBRJ48/WF2K9h4GN9I/AAAAAAAAFu8/XDwm3fJyK70dKtr5lx9weWxHlXSDm2tSwCLcB/s1600/Dec14MET1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="460" src="https://1.bp.blogspot.com/-Qp4ubIBRJ48/WF2K9h4GN9I/AAAAAAAAFu8/XDwm3fJyK70dKtr5lx9weWxHlXSDm2tSwCLcB/s640/Dec14MET1.jpg" width="640" /></a></div><br />Note the red line that represents a percentage of calories my body oxidizes (burns) from fat vs. the blue line representing carbohydrate oxidation. If you’re familiar with or immersed in the fat burning rage that is sweeping social media (among other niches) these days, you should immediately be impressed.&nbsp; However, I want to address two questions/concerns:<br /><br /><u>Question #1:</u>&nbsp; How am I achieving this high rate of fat oxidation? <br />I must be following a ketogenic diet, right? Nope.<br />I must be using one or more of those ketone supplements?&nbsp; Nope again.<br />I must be a gifted athlete, eh?&nbsp; Ha ha - not even close as you can see looking at my paces.<br />Well, then I must have a very strict, disciplined “diet”.&nbsp; Nah to that too.<br />I must be doing high volume aerobic work to yield this level of fat oxidation.&nbsp; I wish, but no. <br /><br />Here’s the thing:&nbsp; I eat to support stable blood sugar levels. <i>I don’t have to count calories or the levels of macronutrients</i>. [Note: I do hold a master of science degree in human nutrition so my knowledge is more than the average Jane.] <i>I don’t spend money on any supplements to get me “in fat burning mode”.</i>&nbsp; I use real food... and I love to eat. Yes, my daily nutrition plan is higher in fat, I control my carbohydrate intake, and protein consumption is not excessive.&nbsp; But, I am not doing an uber LCHF (low carb, high fat) diet nor am I in nutritional ketosis at the current time.&nbsp; I’ve been doing trainer rides and short aerobic-focused runs for the past 3-4 months with some strength work (to rebuild), but no high volume anything.<br /><br />Here’s the burning question that many individuals have (which I also asked myself): “Do I need to follow a LCHF diet or take ketone supplements to achieve high rates of fat oxidation?"&nbsp; Absolutely not. Do YOU need to do this?&nbsp; Maybe, maybe not. I’m not saying ketosis is wrong or unhealthy or ridiculous, by any means.&nbsp; There is a growing body of research to show its efficacy.&nbsp; What I am saying though is that if you are lured into the fat burning craze, think for a moment about how you want to do it and whether you want it to be sustainable. Food will always be your most powerful tool to create a positive metabolic environment within your body.<br /><br /><u>Question #2:</u> Is what you see on the image relevant and useful? Like the be-all-end-all?<br />For health purposes, more data are emerging to suggest being a better fat burner is more along the lines of our evolutionary origin as humans. Of course, there are studies suggesting the beneficial effects of nutritional ketosis for certain disease states, so one can certainly argue that angle (although this post is not intended to spin arguments). <br /><br />From other health perspectives, I can tell you I am at a healthy body weight, my blood biomarkers are either in the normal or ideal range, and I have great daily energy and focus. I do it with real food, daily exercise/movement, sleep and good/improving stress management techniques.<br /><br />Now, from an athletic performance perspective, here’s where I look at the data and I offer you the “So What?”.&nbsp; The paces you see are slow for my abilities and for where I’ve been in the past number of years in my running journey.&nbsp; So what does it matter if I’m a good fat burner if I can’t run fast, hard, or sustain high intensity efforts?&nbsp; See what I’m saying?&nbsp; This is where my Coach gets to shine and do his job to get my speed and anaerobic side further developed.&nbsp; I get to keep periodizing my nutrition to support my health and performance, monitor and assess, and go from there…all without dropping lots of cash into supplements or doing anything extreme.&nbsp; <br /><br />I like the sustainable. <br /><br />Stay tuned for future testing trials and nutrition updates. By the way, this test was done in the follicular phase of my menstrual cycle for any of you who might be curious.<br /><br />-DinaDina, Sports RDhttp://www.blogger.com/profile/06740125336159322075noreply@blogger.com1tag:blogger.com,1999:blog-88877665632240047.post-59663225459064353672016-12-16T08:58:00.002-07:002016-12-16T08:58:36.231-07:00The Year of Nothing… and Everything (part 1)Before 2017 is here, I wanted to post a few blogs about my 2016.&nbsp; When I think of this year, my first thoughts hover around a bit of self-pity.&nbsp; My plans for participating in a few cycling and running events were sidelined due to an early season bike accident that left me with a severely fractured elbow and injured shoulder.&nbsp; With that, came a “disrupted” mental state for some time. It was a long recovery process and one I am actually still contending with, physically and mentally.&nbsp; But so what that there was no finish line for me to cross in 2016?&nbsp; Sometimes we athletes need to view these “life events” as a journey similar to training for a competition. There's a different sense of a finish line (i.e. accomplishment), and perhaps you appreciate all other things you DO have even more.<br /><br />Like the Badwater 135 foot race.&nbsp; It was my second time to crew at this extremely challenging ultra race that takes place mostly in Death Valley (in mid-July, mind you) and ends en route to Mount Whitney. If you aren’t familiar with the race, you can read the course summary <a href="http://www.badwater.com/event/badwater-135/" target="_blank"><span style="color: orange;">here</span></a><a href="http://www.badwater.com/event/badwater-135/" target="_blank"><span style="color: orange;"><span style="background-color: white;"></span></span></a>.&nbsp; I was grateful to serve as 1 of 4 crew members for the lovely Aussie, <a href="http://runsandyrun.com.au/" target="_blank"><span style="color: orange;">Sandy Suckling</span></a>.&nbsp; She’s an amazing masters ultra runner athlete and one of the most light-hearted, upbeat, joyful women I’ve known. The Badwater 135 race is no joke. It chews people up with its harsh conditions (think extreme heat, wind, desert vast nothingness, desert night cold, altitude thrown into the mix) and is not for the weak-minded. You have to prove you are a badass just to be considered for this race, by the way.&nbsp; Once you get accepted to participate, you better make sure you have a trustworthy crew and they have their stuff together. It is said that crewing for a Badwater athlete can be just as challenging as doing the race itself.&nbsp; Okay, I made that part up.<br /><br />One of my main roles as a crew member was to keep an eye on Sandy’s hydration and food intake.&nbsp; She’s no stranger to competing in ultra running events (or little things like running across the 4 Deserts or Mont Blanc!), but she had suffered some nausea and issues surrounding food intake in previous ultras that she hoped she could avoid this time.&nbsp; With some Metabolic Efficiency™ training under her belt leading into the race and some careful planning on our part, we had a Nutrition Plan A, Plan B, and Plan C.&nbsp; It is well-known that nutrition and hydration are key elements to a successful race at Badwater.&nbsp; There aren’t many ultra runners who get to train in 115-125 degree heat, in the desert, and then do several climbs to altitude, all for 135 miles on road. The carnage from inadequate or improper nutrition/hydration becomes apparent relatively soon into the race. I’ll leave those details out here.<br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-LV9RoQ0stxw/WFQHDcovA6I/AAAAAAAAFtY/BycZR_bbW0cvSdO1zBH87y7TkLebOL6zACLcB/s1600/IMG_6183.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://2.bp.blogspot.com/-LV9RoQ0stxw/WFQHDcovA6I/AAAAAAAAFtY/BycZR_bbW0cvSdO1zBH87y7TkLebOL6zACLcB/s200/IMG_6183.jpg" width="150" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Nutrition/Hydration Prep</td></tr></tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/-CdQsNandTCs/WFQHUiViDDI/AAAAAAAAFtc/TZZbGASKCWYkmguAtesEw1iO6MqxMliwgCLcB/s1600/BW135_Dina1.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="149" src="https://4.bp.blogspot.com/-CdQsNandTCs/WFQHUiViDDI/AAAAAAAAFtc/TZZbGASKCWYkmguAtesEw1iO6MqxMliwgCLcB/s200/BW135_Dina1.jpeg" width="200" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Dina taking notes during the race</td></tr></tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-uq0pPzi6KxQ/WFQHuuk40YI/AAAAAAAAFtg/QQg1OppEbf8zbKRyyEUPQAJyt258_iLWgCLcB/s1600/IMG_6162.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="150" src="https://2.bp.blogspot.com/-uq0pPzi6KxQ/WFQHuuk40YI/AAAAAAAAFtg/QQg1OppEbf8zbKRyyEUPQAJyt258_iLWgCLcB/s200/IMG_6162.jpg" width="200" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">The race started here late in the night</td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td></tr></tbody></table>To keep from writing a zillion word blog, I’ll summarize Sandy’s race by saying that she endured one of the hardest races she’s had to date. It wasn’t nutrition that got in her “way”, but severe blisters she incurred after mile 45.&nbsp; A lengthy stop for medical treatment at Panamint Springs (mile 72-ish) got her fixed up enough to give the remainder of the race a go.&nbsp; And she did it. Her ultra mindset kicked in and persevered. <br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-XESrNkLFVTM/WFQJHZp-blI/AAAAAAAAFts/1mO3ZyIAX0gYiT0jnQQmGZqDH7BKHr3AwCLcB/s1600/BW135_DeathValley1.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://2.bp.blogspot.com/-XESrNkLFVTM/WFQJHZp-blI/AAAAAAAAFts/1mO3ZyIAX0gYiT0jnQQmGZqDH7BKHr3AwCLcB/s200/BW135_DeathValley1.jpeg" width="200" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">From the sand storm we climbed</td></tr></tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-bX00vqUcJV4/WFQJWD9_L2I/AAAAAAAAFtw/RreY_jp0EQUxUZddtcjB9gP_cFG6PAxnACLcB/s1600/BW135_DeathValley4.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="135" src="https://1.bp.blogspot.com/-bX00vqUcJV4/WFQJWD9_L2I/AAAAAAAAFtw/RreY_jp0EQUxUZddtcjB9gP_cFG6PAxnACLcB/s200/BW135_DeathValley4.jpeg" width="200" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">From way back there to way up here, via mind &amp; body</td></tr></tbody></table><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div>For me, this was yet another amazing crewing experience.&nbsp; One where I get to use my skills as a Sport Dietitian to aid the athlete to reach the coveted finish line without the typical “nutrition-induced carnage” others experience at Badwater and for Sandy, a good nutrition outcome compared to some of her previous race experiences (Note: We did use Plans A through C).&nbsp; As a fellow ultra runner, I also was thrilled to be out there on the road with her to do whatever it took to keep moving forward.<br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="https://3.bp.blogspot.com/-bIe0q7dBrUc/WFQJq8UBDeI/AAAAAAAAFt0/aOUNSErS8Fch2hb0AA2K-QgC_0Ni3bWvACEw/s1600/BW135_SandyDina3.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="149" src="https://3.bp.blogspot.com/-bIe0q7dBrUc/WFQJq8UBDeI/AAAAAAAAFt0/aOUNSErS8Fch2hb0AA2K-QgC_0Ni3bWvACEw/s200/BW135_SandyDina3.jpeg" width="200" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Thank gosh for ice</td></tr></tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-raEV0V3R2aI/WFQLQ-G7C6I/AAAAAAAAFuE/IoYbVdU0LHU9BxqnHua8pINss_pqDyT7wCLcB/s1600/IMG_6232.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="150" src="https://2.bp.blogspot.com/-raEV0V3R2aI/WFQLQ-G7C6I/AAAAAAAAFuE/IoYbVdU0LHU9BxqnHua8pINss_pqDyT7wCLcB/s200/IMG_6232.jpg" width="200" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Thank gosh for salty mashed avocado to help fuel our Sandy</td></tr></tbody></table>An unforgettable piece of this adventure was the incredible friendships I further developed with Linda Quirk, and Sandy’s husband and daughter (Colin and Louise), who were also vital crew members. I couldn’t have asked for anyone better to be with in tight quarters, in the middle of a beautiful nowhere, all to get this one lovely and awesome woman to her Badwater finish.&nbsp; Together, we: strategized, giggled, worried, navigated, star-gazed, paced, cheered, and plugged away with Sandy every mile of those tough 135. <br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-7JzRzzD8vHE/WFQMpAx16yI/AAAAAAAAFuU/7fZTHJWGsiU0zTLTUMtWlqkB5ZzfWmlywCLcB/s1600/IMG_6258.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="150" src="https://1.bp.blogspot.com/-7JzRzzD8vHE/WFQMpAx16yI/AAAAAAAAFuU/7fZTHJWGsiU0zTLTUMtWlqkB5ZzfWmlywCLcB/s200/IMG_6258.jpg" width="200" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">From desert to mountain to finish</td></tr></tbody></table>A Badwater journey with people I adore and who will always be close to my heart.&nbsp; <br />And for this, I am eternally grateful and fulfilled.<br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-TBMaDPcnaeA/WFQM_QzByJI/AAAAAAAAFuY/v-opzsuxnfY3X__LyQo-k_qKC9oxEeDbgCLcB/s1600/BW135_Finish.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="150" src="https://1.bp.blogspot.com/-TBMaDPcnaeA/WFQM_QzByJI/AAAAAAAAFuY/v-opzsuxnfY3X__LyQo-k_qKC9oxEeDbgCLcB/s200/BW135_Finish.jpeg" width="200" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Crew with our Star Sandy</td></tr></tbody></table>-Dina<br />Dina, Sports RDhttp://www.blogger.com/profile/06740125336159322075noreply@blogger.com0tag:blogger.com,1999:blog-88877665632240047.post-41785208673461762142016-11-17T16:05:00.000-07:002016-11-17T16:05:06.711-07:00GfitsAs I get older and hopefully a bit wiser, my perspective on gift giving (and receiving) has changed from when I was a young thang. I’m personally not one to have a lengthy wish list anyway, but the list is much different in content these days. Don’t get me wrong, I love me a new pair of running shoes or a cool kitchen gadget to make my food preparation experience even more fun.&nbsp; But when it comes down to it, I’d much rather be given things that help me grow as an athlete, a Sport Dietitian, and a better human being. Alternatively, just spending time with loved ones is a gift to be better appreciated by us all. <br /><br />Having said that, I would like to propose a couple gifts to consider giving yourself and/or someone near and dear to you.&nbsp; I consider these “learning” gifts rather than material gifts. Pardon the semi-shameless plug here, but these learning gifts are services I offer as a&nbsp; Sport Dietitian:&nbsp; nutrition coaching and physiological testing.&nbsp; <br /><br />You may ask, “why these gifts?” or “what benefits are there?”&nbsp; These are gifts that provide an individual to learn more about their health and physiology. Nutrition coaching enables me to assess you personally, to understand your health and/or athletic performance goals, and provide customized nutrition guidance all while addressing your concerns and questions. Kind of like your personal trainer or massage expert, but in the nutrition realm… as your nutrition trainer of sorts.&nbsp; The physiology testing I offer uses gold standard equipment and protocols to better understand the factors that affect health and athletic performance such as the metabolic efficiency of the body (in terms of carbohydrate vs. fat utilization and implications upon health/performance short-term and long-term), calorie expenditure, fueling needs for training and competition, and your sweat sodium concentration.&nbsp; These are some of the things you “get”, although my professional style and nutrition coaching support provide an extra layer of value that my clients greatly appreciate.&nbsp; I take pride in giving my all to my people.&nbsp; When I’ve been on the other side of that table, I think it speaks volumes to have a healthcare professional who actually gives a darn - it shows in their work ethic and relationships, and the outcomes of the clientele.<br /><br />So, if you’re like me these days and want to give (or receive) a gift that may have a more meaningful impact than typical material gifts, consider an educational health gift that can benefit most any individual.<br /><br />And folks, if this idea isn’t up your alley, but you’re still reading this, how about making a donation to a charitable organization instead or someone in need?<br /><br />-Dina<br />Dina, Sports RDhttp://www.blogger.com/profile/06740125336159322075noreply@blogger.com0tag:blogger.com,1999:blog-88877665632240047.post-68363454005941320792016-10-31T07:35:00.001-06:002016-10-31T07:40:06.620-06:00Pumpkin UCAN 'Fudge Bar'Anyone who knows me well knows I love pumpkin.&nbsp; I also love baking, yet my goal with this concoction was to make a raw (non-bake) bar and of course, incorporate some pumpkin!&nbsp; I’ve also been experimenting lately with using chickpeas, chickpea flour, or <a href="http://aquafaba.com/science.html" target="_blank"><span style="color: orange;">aquafaba</span></a> in a variety of recipes such as pancakes, smoothies, and breads.&nbsp; So, why not try a raw bar with pumpkin and chickpeas together and add in UCAN superstarch to provide another trustworthy source of slow-releasing, energy-stabilizing carbohydrate?&nbsp; I’m game. <br /><br />Ingredients:<br /><ul><li>1/2 c pitted deglet noor dates (about 9)</li><li>1/2 c raw almonds</li><li>1/2 c chickpeas, from can (drained)</li><li>1/2 c natural cashew butter</li><li>2.5 scoops plain <a href="https://store.generationucan.com/products/plaintub" target="_blank"><span style="color: orange;">UCAN Superstarch</span></a> (~62 grams)</li><li>3/4 c pumpkin puree</li><li>3 Tbsp raw cacao powder</li><li>1 tsp vanilla extract</li><li>1/2 tsp cinnamon</li><li>1 Tbsp pumpkin pie spice</li><li>1 Tbsp coconut nectar</li></ul>Yield: 12 servings (~155 calories each)<br /><br />Add all ingredients to a food processor (using S-blade) and blend well. Stir a few times to be sure all ingredients are mixed well.&nbsp; The “dough” will be thick and a bit sticky.&nbsp; Evenly spread the mixture into a 8” x 8” pan (lined with parchment paper) and freeze for 1 hour.&nbsp; You can then cut and keep frozen until you are ready to nibble, or put a few pieces in the refrigerator for consumption later.<br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/--e-YrenZXSk/WBdHk_lmWCI/AAAAAAAAFrU/e0ICJb7EP0UwRYKTrfmQ8KBX5AgwHP57gCLcB/s1600/pumpkinfudgeUCANbar.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="" border="0" height="150" src="https://4.bp.blogspot.com/--e-YrenZXSk/WBdHk_lmWCI/AAAAAAAAFrU/e0ICJb7EP0UwRYKTrfmQ8KBX5AgwHP57gCLcB/s200/pumpkinfudgeUCANbar.jpg" title="pumpkin ucan fudge bar" width="200" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Pumpkin UCAN Fudge Bar</td></tr></tbody></table>Since I wasn’t following a recipe and don’t have extensive experience with raw bars (especially using these type of ingredients) , I wasn’t sure how the bar would come together.&nbsp; I actually really like the creamy texture with a subtle pumpkin flavor all in a fudge-like consistency that is not overwhelmingly sweet. Additionally, if you like frozen bars (and pumpkin!), you can certainly eat this partially frozen to get your fix!<br /><br />By the way, you'd never know this bar contains chickpeas! (Shhh...)&nbsp; <br /><br />Happy Halloween!<br /><br />-DinaDina, Sports RDhttp://www.blogger.com/profile/06740125336159322075noreply@blogger.com0tag:blogger.com,1999:blog-88877665632240047.post-57493458503876341572016-10-10T11:57:00.000-06:002016-10-10T11:57:03.810-06:00What's the price tag of your health?<i>“I can’t afford it.”</i><br /><br />Perhaps you are an athlete or fitness enthusiast who has had this thought when contemplating whether to pursue one-on-one nutrition coaching in pursuit of improved health or athletic performance.&nbsp; <span style="font-size: x-small;"><i>(fyi - if you are a new reader here, then you should know I work in the sports nutrition coaching realm)</i></span><br /><br /><span style="font-size: x-small;"><span style="font-size: small;">And so, a short babble related to money, spending, cost, value, investment :</span><i> </i></span><br /><br />On the surface, the cost of nutrition coaching appears to be a barrier.&nbsp; But how do you really weigh the cost versus the investment?&nbsp; And short-term versus long-term benefits?&nbsp; <br /><br />It is estimated that triathletes can easily spend over $10,000 per year to support their training and racing goals.&nbsp; Even if you’re not a triathlete, think about areas where you spend your money:&nbsp; coaching-related services (training coach, swim coach, personal training, private lessons), gear (shoes, bike, apparel, swimwear/wetsuits, heart rate monitors, power meters, and other accessories), memberships, books/magazines, body work services (massage, physical therapy, acupuncture, yoga), travel (to races, workshops, camps), sports nutrition products, and the list goes on.&nbsp; It adds up fast.<br /><br />How do you prioritize this spending and how do your investments support your training and competition goals?<br /><br />Many will respond with something like “I spend money on the things that make me faster, stronger, and get me towards new PBs or enjoying the sport more.”&nbsp; That’s all groovy, but not when the importance of health is overlooked.&nbsp; You know health is the foundation for athletic performance, right?&nbsp; (unless you are a pro athlete and wanting to burn yourself out fast for the gains of your short-lived athletic career… and worry about health later)<br /><br />Unfortunately, the majority of us don’t fully realize the benefits of investing in nutritional health until the onset of illness or disease, DNFs or racing hardships, or some other “surprise” that makes us think twice.&nbsp; Then, there’s also the cost of time.&nbsp; I know individuals who will spend hours every week reading through social media posts, blogs, magazines, etc in pursuit of the answers to their health-related goals or problems only to find themselves in a world of confusion and controversy.&nbsp; It's difficult to put a price tag on this time, but I'm guessing most would rather use it doing something else. <br /><br />Perhaps it’s a matter of how we perceive a cost and an investment?<br /><span style="font-size: small;"><u>Cost</u> =&nbsp; an amount that has to be paid or spent to buy or obtain something</span><br /><span style="font-size: small;">vs.</span><br /><span style="font-size: small;"><u>Investment</u> = a thing that is worth buying because it may be profitable or useful in the future</span><br /><br />I encourage you to consider that "thing worth buying" an investment in you and your health.&nbsp; Believe you are worth it. And find a legitimate support team that also values you and your goals.<br /><br />“… cuz, your health, man, is your wealth. And you’re a long time dead”<br />-John Butler TrioDina, Sports RDhttp://www.blogger.com/profile/06740125336159322075noreply@blogger.com1tag:blogger.com,1999:blog-88877665632240047.post-54394815537183007732016-08-14T20:35:00.004-06:002016-08-16T11:23:30.734-06:00Why you need a sweat sodium testAthletes of all abilities and of many sports, from football to hockey and triathlon to ultra running, are taking advantage of medical grade technology to accurately measure sweat composition.&nbsp; This invaluable service, offered through <span style="color: orange;"><span style="background-color: black;">eNRG Performance</span>,</span> helps athletes learn more about their bodies and how to fine-tune their hydration and electrolyte supplementation strategies.&nbsp; Do you wonder if this testing is right for you?&nbsp; If so, read on for 6 reasons why this testing and service deserve your consideration.<br /><ol><li><i>Sodium is key.&nbsp;</i> There are several electrolytes that comprise your sweat, but sodium is the primary electrolyte lost in sweat. Because it is involved in many critical roles in the body, including muscle contraction and fluid balance, sodium losses can have a big impact on how you feel and perform during training and practice sessions as well as on competition day. Hydration and electrolyte replacement often go hand in hand, especially for endurance sports or any sport occurring in heat and humid conditions. Unfortunately, you do not need to reach a significant level of dehydration or sodium loss before your performance starts to decrease.</li><li>&nbsp;<i>All of us are different.</i>&nbsp; It used to be believed that sweat composition was fairly consistent among individuals of similar body types or dietary patterns.&nbsp; In other words, if you are bigger, you probably sweat more and hence, lose more sodium. Or if you have a high sodium diet, then you lose proportionally more sodium when you sweat.&nbsp; We now know through research that individual variance is significant and our sweat sodium concentration is largely genetically determined. There can be upwards of a 15-fold difference in sodium losses between athletes, regardless of body type and diet.&nbsp; Depending on your sport and how much you sweat (which we also examine as a part of the eNRG Performance service), you can easily be over-doing or under-doing what you really need.</li><li><i>Dial it in now rather than maybe never.</i> Recreational athletes are known for participating in “trial and error” when it comes to figuring out their hydration and nutrition needs for training and competition. Believe me, I have lots of athletes that come to me after years of trying to figure it all out on their own or with the guidance of someone who is not experienced or educated in this area. While trial and error may be fine for some athletes, others experience a range of unpleasant and even harmful consequences. Why not save time and the potential negative effects of poor hydration and electrolyte replacement strategies and work with a professional to better determine your needs?&nbsp;&nbsp;</li><li><i>It’s an easy test to do.</i> This is a non-exercise, non-invasive test that takes typically less than 30 minutes to get the results. Bonus:&nbsp; this is a one-time test (remember, sweat sodium concentration is largely genetic) so it’s a “one and done”.</li><li><i>Interpretation matters.</i>&nbsp; What do you do with the results of the sweat sodium concentration testing? eNRG Performance is not in the business of selling you an electrolyte product, but rather, we are in the business of <i>educating</i> our athletes and developing personalized strategies. So, combined with learning your sweat sodium concentration and working with you to understand your sweat rate trends, you get personalized information tailored to your unique athletic needs.</li><li><i>It can be a game changer.&nbsp;</i> This testing is not just for elite or professional athletes. Every athlete can benefit.&nbsp; Learning more about your body and what it needs to train and perform at your best should be one of your top goals.&nbsp; Athletes who participate in this testing report it is well worth the investment and has simply been a game changer.</li></ol>To learn more about this testing or to schedule your testing appointment, contact me at dina@enrgperformance.com.&nbsp; Dina, Sports RDhttp://www.blogger.com/profile/06740125336159322075noreply@blogger.com0tag:blogger.com,1999:blog-88877665632240047.post-36365251894285321762016-06-28T08:49:00.001-06:002016-06-28T08:49:42.623-06:00DNSs and a Nutrition Reset of SortsThe past 6 weeks since elbow surgery have been an interesting time for me. Not only have I learned to master some daily living skills with my left hand (like hair washing, teeth brushing, food preparation), I successfully managed airline travel (yikes on the TSA pat down!), and have seen how curious humans are about each other.&nbsp; If I had a dollar for every stare and conversation about the RoboArm, I’m fairly certain my bank would show a deposit of $528,367 by now.<br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/-ONyG6-Jqm9E/V3KLIip9Y4I/AAAAAAAAFBU/t3CF1oooGyMhERLwVdvG9b9g2EHcU0cywCLcB/s1600/robocop_elbow2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://4.bp.blogspot.com/-ONyG6-Jqm9E/V3KLIip9Y4I/AAAAAAAAFBU/t3CF1oooGyMhERLwVdvG9b9g2EHcU0cywCLcB/s200/robocop_elbow2.jpg" width="155" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">RoboArm</td></tr></tbody></table>I have to admit that of the 15+ years I’ve been participating in endurance events, it’s been difficult to have several race DNSs ("did not start") over the past 2 months.&nbsp; I am sad to defer these races.&nbsp; But really, I mean REALLY, I go back to “This is just an elbow and arm.”&nbsp; As my physical therapist said, “You have legitimate pain and discomfort, but you’re not as bad off as that guy… and that guy is not as bad off as that woman… and so on.” We all have our relative “woe is me” spheres, but it’s important to remember to put yourself in perspective.&nbsp; I have nowhere near anything that many others close to my heart endure everyday:&nbsp; severely impaired vision, recovery from alcohol or drug addiction, complex auto-immune diseases, terminal cancers, mental health challenges, and so on.&nbsp; I ain’t got nothin’ so those DNSs are now just reminders of how lucky I am (and hope to be) to try again in the future.<br /><br />Another interesting finding during this post-surgery recovery time has been my experience with a nutrition reset.&nbsp; After surgery, I simply had no appetite for several days.&nbsp; Exercise was limited and my mind had to adjust to “you just can't do XYZ for a while” (and there's that woe is me stuff). As my appetite returned about a week later and activity level increased, I realized that I had been participating in some habitual eating prior to surgery.&nbsp; This is something I teach many of my athletes: learning or re-learning the WHY of eating (biological need vs. emotional need vs. habit). And here I found that even I had digressed a bit recently with ignoring the true signs of biological hunger.&nbsp; Some may see this as a fault… how can she not practice what she preaches 100% of the time?&nbsp; I see it as part of being human and getting caught up in routines. Sometimes we have to get out of our own everyday living to have a fresh look at what we are and aren't doing. Even health professionals need to do this periodically. <br /><br />Of course, I’m not suggesting you take drastic measures like wrecking your bicycle in order to undergo a nutrition reset. However, consider changing up your usual routine for a few days to see what you notice about your nutrition-related behaviors. If you work from home, go to the library for a few days. If you have food at your desk, move it away. Think about your “why” when you eat and make notes in a log. There’s no guilt to be had about what you’re doing nutritionally.&nbsp; Just observing and learning… and possibly implementing some behavior or environmental changes to support a healthier and happier you.<br /><br />-Dina<br />#BionicDDina, Sports RDhttp://www.blogger.com/profile/06740125336159322075noreply@blogger.com3tag:blogger.com,1999:blog-88877665632240047.post-23223055407077298482016-06-09T11:28:00.000-06:002016-06-09T11:28:39.418-06:00Part 2: To Do's To Mess Up Your 70.3 Triathlon<u><b><i>Important note:&nbsp; This post is most definitely satirical in content. </i></b></u><br /><br />In my previous post, I gave some nutrition-related tips to follow leading up to your 70.3 race to result in less than desirable results. Here are a few additional To Do’s (read: common mistake triathletes make) on race day that make for horror stories later.<br /><br /><ol><li>Wait until race morning to finalize your nutrition and hydration plan and get it all together.&nbsp; I really shouldn’t have to say more on this other than… really?!?</li><li>&nbsp;Consume lots of sugar right before the race. Especially the 1-2 gels in the 15-60 minutes right before your swim start.&nbsp; That’s super duper for getting your body into high sugar burning mode.&nbsp; Yaay for crash and burn, baby!</li><li>Buffet-style eating on the bike so that you are loaded up for the run.&nbsp; Many of the current sports nutrition recommendations are to aim for upwards of 350 calories per hour for training/racing events over 2.5-3 hours in duration, so go ahead and stuff anything and everything in.&nbsp; You’ll love how heavy you feel when you get to the run and it will be fun to see how your stomach and gut respond.</li><li>Make sure you’re trying calorie sources you’ve never tried in training.&nbsp; It can’t be all that bad to introduce new sports nutrition products, especially the high simple sugar products on top of you becoming under hydrated in process. Your gut will soak it all up, so to speak.</li></ol>After the race, forget about everything that went wrong.&nbsp; That way you can repeat these mistakes for the next time.&nbsp; <br /><br />-Dina<br />(These 2 posts were a bit harsh, I admit.&nbsp; Please remember, these ‘tips’ are truly <u><i><b>not</b></i></u> intended to be followed. If you do find yourself with nutrition and/or hydration-related issues, give me a jingle after the race and we’ll tackle it. You really shouldn't have to suffer with nutrition being the limiter to your best athletic self!)Dina, Sports RDhttp://www.blogger.com/profile/06740125336159322075noreply@blogger.com0tag:blogger.com,1999:blog-88877665632240047.post-86876258079442576442016-06-07T13:13:00.000-06:002016-06-07T13:13:11.439-06:00Do These Things To Mess Up Your 70.3 Triathlon<b><i>Important note:&nbsp; This is mostly satirical in content.</i></b><br /><br />With many of my athletes and friends competing in this weekend’s Boulder 70.3 race (and loads more races to come over summer months), I want to share a few things you can do to most certainly have a subpar race day. These are common mistakes triathletes make in the few days prior to their race. I do not make up this stuff.<br /><br /><ol><li>Eat meals and snacks in the couple days prior to your race that you don’t usually eat prior to a big training session. Make sure to sample all of the sports nutrition products offered at the Race Expo. Keep thinking “I will burn off these calories during the race.”</li><li>&nbsp;Or change your dietary patterns in the week prior to the race. You know who is eating “low carb” and killing it, so you better follow suit to see the same results. Or on the flip side, your coach demands that you “carb load starting 3 days in advance”, providing you a nutrition plan that has Pasta Jay’s and the local bagel shop staff working double shifts to meet the demand. This is all excellent because undereating or overeating both work perfectly for race day.</li><li>Forget about hydration the couple days before the race. Especially here in Colorado Rocky Mountain High. You’re too busy and anyway, you’re going to have some tasty microbrews to relax and get your extra B vitamins. Electrolytes?&nbsp; Poo-poo. We all sweat the same and the body can take care of itself. You don’t need no sodium.</li><li>Devise your race day nutrition plan the night before.&nbsp; You’ve trained well and checked the boxes from your coach for several months. That’s all that matters. The nutrition plan is easy-peasy.&nbsp; Make sure to plan sports nutrition products you’ve never tried in training. The guy at the Expo swears by product XYZ, so it’s bound to work for you too.</li></ol>Let’s leave it at that for now.&nbsp; Next up, some nutrition-related tips on what to do on race day to guarantee good times.<br /><br />Okay, I know... nutritional satire is not always funny.<br />-DinaDina, Sports RDhttp://www.blogger.com/profile/06740125336159322075noreply@blogger.com0tag:blogger.com,1999:blog-88877665632240047.post-78509465798561971882016-05-23T08:26:00.003-06:002016-05-23T08:26:36.949-06:00Where ya been?… and picking yourself up.Yikes. You know you’re getting older when you say things like “I can’t believe how fast time is flying”. I am partly inspired to post this blog because my <a href="http://bobseebohar.blogspot.com/" target="_blank"><span style="color: orange;">colleague</span></a> has lit my literal fire to resume blogging. The other inspiration is that I’ve been asked by many “What have you been up to and what are you racing this year?” so I figured it’s time for a quick catch up blog post.<br /><br />My last blog post was over 6 months ago prior to my last 50K ultra run in California. That race, the North Face Endurance Challenge, was a relatively impromptu race I decided to do as part of fundraising for Runwell, a non-profit close to my heart for various reasons. It was a tough course, but beautiful to be on the coast and in forests very different from my Colorado surroundings.&nbsp; I picked up 2nd in my age group, which was a surprise for the level of training I had done.&nbsp; Nutrition fared well with the primary use of GenUCAN (my trustworthy energy source) and an average hourly calorie intake of less than 65. Thank you, metabolic efficiency.<br /><br />My work as a Sport Dietitian has kept me quite busy. For example, since I last posted a blog, I have been involved in conducting a research study at eNRG Performance (looking at the effects of carnitine on endurance athletes), writing a nutrition chapter in a book soon to be published, establishing an eNRG Performance office in Boulder (inside the awesome <a href="http://www.flatironsrunning.com/" target="_blank"><span style="color: orange;">Flatirons Running</span></a> store), teaching Metabolic Efficiency Training certification clinics, and continuing to provide sports nutrition coaching to all levels of ultra runners, triathletes, marathoners, and other fitness enthusiasts.&nbsp; I love my work.<br /><br />Athletically, I set my sights for the early part of this summer to spend time up high and to choose shorter races due to time constraints for adequate training.&nbsp; By ‘up high’, I mean choosing a few running and road cycling races/events in the mountains. I have focused mostly on ultra running the past couple years, so getting back on the road bike just sounded fun. I adore hill climbing and with where I live, there is no shortage of hills and mountains.<br /><br />So, there are the past 6 months in a nutshell. <br /><br />And then, there’s the most recent life ‘event’ that dealt the card I didn’t want. To be brief, I had a bike accident that left me with a severely broken elbow and needing surgery. An amazing orthopedic surgeon, eight screws and a plate later, I am on the mend. At least, I have some fun new nicknames.<br /><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/-EQnEp6MVPj0/V0MRo_A9TZI/AAAAAAAAEow/HIGGVQpX29ku20oETA1xTuoY8lvuP1tuACLcB/s1600/robocop_elbow.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="263" src="https://4.bp.blogspot.com/-EQnEp6MVPj0/V0MRo_A9TZI/AAAAAAAAEow/HIGGVQpX29ku20oETA1xTuoY8lvuP1tuACLcB/s320/robocop_elbow.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Just call me Bionic D</td></tr></tbody></table>I am very fortunate that my accident wasn’t worse. I was riding at 21 mph, touched the rear wheel of my husband's bike in front of me, and over I went. My helmet cracked in 4 places and yet, all I got was this broken elbow, a sprained shoulder, and some road rash.&nbsp; <br /><br />I have to pull out from my May and June races to heal from surgery and get rehab on the damaged goods. Although I am bummed about having to adjust my training and racing plans, I have learned to put this in a better perspective.&nbsp; I mean, really… there are tons of people who have it much worse than me, acutely and chronically. This is just a tiny bump in the road in the grand scheme.&nbsp; <br /><br />In the words of a former mentor wellness coach of mine, when we fall down (no matter if it is figuratively or literally), we need to “Pick ourselves up, brush ourselves off, and keep moving forward.”&nbsp; I am grateful I get to do this.<br /><br />-Dina<br /><br />Dina, Sports RDhttp://www.blogger.com/profile/06740125336159322075noreply@blogger.com3tag:blogger.com,1999:blog-88877665632240047.post-17542649175005697132015-11-30T22:11:00.001-07:002016-05-23T08:07:19.081-06:00Being in each other’s shoes: Compassion, at a minimum.Note:&nbsp; This blog post contains no nutrition content.<br /><br />Note #2: I may be slightly sappy.<br /><br /><br />Sometimes our lives become enriched by people we barely know or by people from different backgrounds than our own.&nbsp; Our paths cross and if we are lucky, we are forever changed by that experience.<br /><br />A weekend experience in October was one that changed me. It wasn’t one specific moment or person. It was every person I met, every story I heard, and how I reflected on my own life.&nbsp; <br /><br />I had been invited to give a nutrition presentation on Metabolic Efficiency at this year’s Ambassador Retreat for the non-profit organization, <a href="http://www.runwell.com/" target="_blank"><span style="color: orange;">Runwell</span></a>.&nbsp; Although I was familiar with this company and have been fortunate to previously spend&nbsp; time with the founder, Linda Quirk, I had no idea the impact this weekend would have upon me. If you are unfamiliar with Runwell, the vision of this company is:<br /><span style="font-size: small;"><i>To shift the worldview of addiction and the perception of those afflicted from one of disgrace to one of acceptance and hope. Through the positive effects of sport, Runwell will provide opportunities, enabling individuals to accomplish endeavors beyond their perceived limits.</i></span><br /><br />Runwell’s mission is: <span style="font-size: small;"><i>to provide access to alcohol and drug treatment programs through financial scholarships. We also engage individuals in exercise to foster a healthy lifestyle, provide a continuum of care for those in active recovery, and to bring people together in a positive way that helps to break down the negative perceptions of those struggling with addiction.</i></span> <br /><br />In a quick nutshell and to be completely honest, I learned so much about a disease I did not fully respect. It is not easy to admit, but I bet many of us have misjudgments and don’t care to open their minds to any disease not present in our own lives.<br /><br />Learning about the stigma of drug and alcohol addiction from the Runwell Ambassadors and a separate rally on Capitol Hill was life-changing and helped me to put my ‘problems’ at the time in perspective. Hearing first-hand the personal journeys was incredible. Seeing how a non-profit such as Runwell is helping individuals suffering with addiction get into a treatment center, and then eventually enable them to turn to walking or running as a complementary therapy and a more healthful way of living was a downright joy. Hearing passion from the Ambassadors about how good life is and their overwhelming sense of gratitude are moments sealed in my heart.<br /><br /><i>What I’m asking</i><br /><br />It’s been a long while since I’ve done any personal fundraising.&nbsp; The last time was in memory of my Dad and to support cancer research.&nbsp; From this recent experience, I have decided to raise some funds for Runwell, to participate in a 50K trail run to honor those who are in addiction recovery, and to honor my new friends from Runwell. Although my personal connection may be different than my previous fundraising efforts, the feeling of compassion is similar.&nbsp;&nbsp; So, no matter whether you have been “in the shoes” of addiction or what lies behind it, most of you can relate to the story of sharing some compassion and helping others to get to a better place.<br /><br />Thank you for considering a donation: <a href="http://runwell.donorpages.com/TNFSanFrancisco50K15/DinaGriffinRD"><span style="color: orange;">http://runwell.donorpages.com/TNFSanFrancisco50K15/DinaGriffinRD</span></a><br /><br /><span style="color: orange;"><span style="color: black;">-Dina</span> </span>Dina, Sports RDhttp://www.blogger.com/profile/06740125336159322075noreply@blogger.com0tag:blogger.com,1999:blog-88877665632240047.post-46103933783636831772015-11-22T17:40:00.000-07:002015-11-22T17:40:20.769-07:00Metabolic Efficiency Training: The Quick Lowdown and Dispelling Misconceptions<span style="font-size: small;">For over five years now, I have specialized in learning, implementing, and educating others in the concepts of Metabolic Efficiency Training and Nutrition Periodization (both concepts created by my colleague, <a href="http://www.enrgperformance.com/bob-seebohar" target="_blank"><span style="color: orange;"></span></a><a href="https://www.blogger.com/null" target="_blank">Bob Seebohar</a>).&nbsp; As a Board Certified Sport Dietitian and Registered Dietitian, believe me when I say I’ve heard the gamut of reactions to these “alternative” approaches to nutrition and fueling athletes. There are the naysayers who are so embedded in sport nutrition guidelines from the 1990s that there is no possible way of opening their minds. The other end of the spectrum are those who have “been in the shoes” and have seen and felt the benefits, from a health and/or athletic performance perspective. For the in between folks or those who are semi-skeptical, I want to clear up some common misconceptions that have been perpetuated about the Metabolic Efficiency (M.E.) concept :<br /><br /><b>Not a Fad</b><br />M.E. is backed by scientific principles and has real life data to validate it. People who claim there is no research to support it are just plain wrong. Sure, there are not decades worth of double blind randomized controlled trials to show it is the one and only way.&nbsp; However, there are quite a few studies out there if you know how to look for them. I am also confident more are sure to come in these next few years. And we must remember that just because something has not been “proven” scientifically does not mean it is invalid or not worth considering.&nbsp; Many times, what athletes do in real life settings are light years ahead of the research.<br /><br /><b>Not a Diet</b><br />M.E. is not Paleo or a low carb, high fat diet.&nbsp; It is not Zone, Atkins, or any other diet plan you can name. At its core, it is the manipulation of foods to stabilize blood sugar. It is sustainable. It is a lifestyle.&nbsp; Some people do lose weight following this nutrition plan. Many people see improvements in health biomarkers.&nbsp; However, it is not something to be followed for a few weeks to achieve a temporary result and then discarded.&nbsp; M.E. can be implemented lifelong.<br /><br /><b>Not Just for Endurance Athletes</b><br />Although M.E. is well-known for its application in the endurance athlete community, there are numerous benefits for fitness enthusiasts, team sport athletes, and power athletes as well. No matter the type of athlete, part of the key to success is proper implementation and individualization.&nbsp; Nutrition periodization concepts can enter the picture to ensure proper nutrient timing and carbohydrate availability specific to the athlete and their needs for performance, recovery, and health.<br /><br /><b>Not Food-Restrictive or Numbers-Driven</b><br />Unlike classic diets, there are no forbidden foods or required calorie counting.&nbsp; Learning how to put together foods that stabilize blood sugar and working within an individual’s food preferences are pieces of the foundation.&nbsp; Implementing behavior change techniques to assist the individual is essential for success. “Simple and sustainable” is not a life of avoiding XYZ food, living by a daily calorie count or a food points number.&nbsp; It is true there may be times to give attention to specific amounts of macro- or micronutrients, but this typically falls within nutrition periodization strategies to ensure the individual is making progress towards their unique goals.<br /><br /><b>Not a One-Sized Fits All Approach</b><br />When implemented properly and guided by a professional, M.E. should be personalized to the individual and applicable to his/her unique health goals, health history, and athletic goals.&nbsp; There is more than one way to implement M.E. and many ways to fine-tune it appropriately. For those who claim it doesn’t work, it is likely the implementation strategy was not well-followed, it was not supervised, or individualization was not implemented. <br /><br />I hope this helps clear up some misconceptions about M.E. If you have questions about M.E., consider contacting me or my colleagues at <a href="http://www.enrgperformance.com/" target="_blank"><span style="color: orange;">eNRG Performance</span></a>. If you have read this and are still curious about M.E., visit <a href="http://metabolicefficiency.org/"><span style="color: orange;">metabolicefficiency.org</span></a>.<br /><br />-Dina</span>Dina, Sports RDhttp://www.blogger.com/profile/06740125336159322075noreply@blogger.com3tag:blogger.com,1999:blog-88877665632240047.post-81896369905473505132015-08-06T13:01:00.000-06:002015-08-06T13:01:18.493-06:00Ironman Boulder and Ironman AnywhereSince I live near Boulder and knew several athletes racing Ironman Boulder, I spent some time on the run course this past Sunday to show support … and observe.&nbsp; I am not one to “kick someone when they’re down”, so don’t get me wrong with the intent of this blog post.&nbsp; But with what I saw (and have seen at several other long course triathlon races) and what I see on social media posts, nutrition and hydration continue to be a sore spot for many triathletes.<br /><br />Some questions to ask yourself:<br /><ul><li>did you suffer energy lulls… even lightheadedness, dizziness, foggy brain?</li><li>did you experience gastrointestinal distress?&nbsp; (cramping, bloating, gas, or worse… vomiting or diarrhea)</li><li>did you feel a sloshy stomach or have swollen fingers and ankles when you were running?</li><li>did your nutrition plan go awry? </li><li>did you consume too many or too little calories? (do you want to know?)</li></ul>If you have just completed your first Ironman, congratulations!<br /><br />But if this was your first Ironman and you answered ‘yes’ to any of the above questions, I encourage you to work with a sport dietitian the next time around to work on these issues that probably made your race not as great as it could have been.&nbsp; <br /><br />And if this was your first Ironman (or even your fifth Ironman race) and you DNF’d due to any nutrition-related issue as mentioned above, then I strongly encourage you to invest in nutrition guidance from a qualified sport dietitian so that you can rock your next Ironman with nutrition being the least of your worries.<br /><br />I am proud to be a part of the eNRG Performance team of sport dietitians who live and breathe endurance sports. We help athletes locally and all across the world with our nutrition coaching services, metabolic efficiency, lactate threshold and sweat sodium concentration testing services that enable athletes to improve and excel in the sports they love to do. For the price of a good pair of shoes, but for guidance that will last you far longer than those shoes, check us out at <span style="color: orange;">www.eNRGperformance.com</span> and put nutrition on the top of your priority list for your next Ironman adventure!<br /><br /><br />-Dina<br />Dina, Sports RDhttp://www.blogger.com/profile/06740125336159322075noreply@blogger.com0tag:blogger.com,1999:blog-88877665632240047.post-76733352606207895822015-08-01T16:03:00.002-06:002015-08-02T08:25:10.554-06:00Comrades ReflectionsYikes, summer is zipping by!&nbsp; Before I announce what sort of goodies I have lined up next in my athletic endeavors, I wanted to post a few notes about my Comrades race in South Africa on May 31. Quite simply, it is an <u>understatement</u> to say this race is an incredible experience. I won't go into the history of Comrades, but it’s important to know this was the 90th year of this race AND it is the oldest ultra-marathon in the world. That should be enough to warrant some respect. For anyone who wants to read more history, go <a href="http://comrades.com/home-about/history-of-comrades" target="_blank"><span style="color: yellow;">here</span></a>. I also did not carry a camera/phone with me during the race, so if you want to see photos, check out Scott Dunlap's <a href="http://www.atrailrunnersblog.com/2015/06/running-2015-comrades-marathon.html" target="_blank"><span style="color: yellow;">blog</span>..</a><br /><br />With this year being the “up” year where the course starts in Durban and ends in Pietermaritzburg, the Garmin profile looked like this for a total of 55.3 miles and nearly 5,800 feet elevation gain:<br /><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-YgqrYKBjiAQ/Vb04ctoVaWI/AAAAAAAAAaU/CDXwr43532Y/s1600/GarminProfile.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="113" src="http://2.bp.blogspot.com/-YgqrYKBjiAQ/Vb04ctoVaWI/AAAAAAAAAaU/CDXwr43532Y/s320/GarminProfile.jpg" width="320" /></a></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-ltTfOWXDOcw/Vb08WZ_4j6I/AAAAAAAAAa0/ez2R7ZrnaTQ/s1600/prerace.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="143" src="http://1.bp.blogspot.com/-ltTfOWXDOcw/Vb08WZ_4j6I/AAAAAAAAAa0/ez2R7ZrnaTQ/s200/prerace.jpg" width="200" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Me, Henry G, Marisa: at start line</td></tr></tbody></table>&nbsp;One of my concerns going into this race was the road surface, as this was my first ultra distance on paved surfaces (I so love the dirt!). I had switched to the Brooks PureCadence shoe 2 weeks prior to the race and with plenty of Body Glide on my feet, the wear and tear on my feet was typical rather than nasty gross.&nbsp; This was a big relief for me!<br /><br />Another main concern I had was heat/humidity, even though May is one of the cooler months for South Africa. However, my training was done in the winter months here in Colorado with the bulk of it in sub 45 F weather, so a balmy ~75 F is toasty warm for me.&nbsp; Luckily, the heat was manageable, especially with cold water sachets provided by the aid stations.<br /><br />This race was massive in terms of participation with 16,993 starters. I felt like I finally had some room to move around after mile 25 - it was crowded with where I had started in the corrals. True to its name though, I felt my comrades all around me from start to finish. There was so many friendly runners from all over the world, as each runner’s country was listed on race bibs worn on both the front and back side of the upper body. I’m not a big talker during races, but I admit to starting up a few chats to kill some time and have extra reasons to smile on this special day.<br /><br />I didn’t get to run with my friend, Marisa, as we got separated in the starting corrals. We met up briefly somewhere around mile 17, but then we did not reunite until we found each other in the International tent at the finish line. I was so happy to see her! An extra bonus was having my running friends from Boulder, Suzanne (wife of Henry G) and Cheryl, there who assumed the duties of awesome support &amp; cheering crew!<br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-MANgazCNJ6Q/Vb09Hft9j-I/AAAAAAAAAbE/7e6p0E7EJ3M/s1600/PostRace_DM.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://3.bp.blogspot.com/-MANgazCNJ6Q/Vb09Hft9j-I/AAAAAAAAAbE/7e6p0E7EJ3M/s320/PostRace_DM.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Me &amp; Marisa with our Bronze Medals</td></tr></tbody></table>It was also great to see Henry Guzman from Boulder, CO, finish his 9th Comrades race. He wasn’t kidding when he had warned me this would be one of the toughest runs I would ever do. I’m still not sure what made it so challenging - if it was the road surface, the hills, the weather, or a combination of all. I recognize I didn’t put in much training time to prepare for this race, so of course, physical fitness limitations can be a contributor as well.&nbsp; Luckily, I did not have any nutrition or hydration issues. I did observe many runners suffering with vomiting, which saddened me (shameless plug: working with a sport dietitian like myself could help avoid these incidents!).&nbsp; Anyway, if you are curious about what nutrition and supplements I consumed:<br /><ul><li>2.5 packets plain <a href="http://generationucan.com/currentproduct.html" target="_blank"><span style="color: yellow;">GenUCAN </span></a>+ 1 orange GenUCAN </li><li>3 Chia bars from <a href="http://www.healthwarrior.com/chia-products/" target="_blank"><span style="color: orange;">HealthWarrior</span></a> </li><li>4 banana bites (from aid stations)</li><li>6 sport beans</li><li>4 shots Coke (from aid stations)</li></ul>and strategic use of:<br /><ul><li>SaltStick + Base Performance Salt </li><li>FirstEndurance PreRace</li><li>NOW Sports BCAAs</li></ul>If you follow me or my work with <a href="http://www.enrgperformance.com/" target="_blank"><span style="color: orange;">eNRG Performance</span></a>, you may wonder why I took simple sugars from jelly beans and Coke.&nbsp; To be completely honest, they sounded good to me (the endurance athletes out there know what I mean about the Coke in particular). I don’t know that I really <i>needed</i> them but I also know these calories made up ~10% of my total calories consumed and I had tried these calories during previous competitions with no issue. For total calories, the math works out to ~80-85 calories per hour for this race, which is interesting when you consider there are still a lot of mainstream nutritionists and coaches who push 200-350 calories per hour even for ultra runners.&nbsp; There’s no way I could end my race with a smile on my face having to consume that much!&nbsp; On another note, I am thrilled to have been able to test my own sweat sodium concentration at eNRG Performance and do some sweat rate tests prior to Comrades.&nbsp; This enabled me to fine-tune my electrolyte strategy for a day I knew I would be sweating fairly heavily.<br /><br />My Finish Info for those who care:<br />10:33:52 (bronze medal)<br />299th in age group (out of 1002)<br />736th female (out of 2497)<br />5456 overall (out of 16,993)<br /><br />I’m forever grateful for the Comrades experience and strongly recommend this “bucket list” race to anyone who is able to get to South Africa. Next year is the “down” year… hmmm... <br /><br />Thanks for reading,<br />DinaDina, Sports RDhttp://www.blogger.com/profile/06740125336159322075noreply@blogger.com0tag:blogger.com,1999:blog-88877665632240047.post-30121474338441280162015-05-18T19:49:00.003-06:002015-05-18T19:52:21.968-06:00Up NextIn less than 2 weeks, there is this:<br /><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-misukBFgypc/VVqB8_yxUPI/AAAAAAAAAY4/Z7mdxAOhNcI/s1600/May18.tiff" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="344" src="http://4.bp.blogspot.com/-misukBFgypc/VVqB8_yxUPI/AAAAAAAAAY4/Z7mdxAOhNcI/s640/May18.tiff" width="640" /></a></div>Back in January, one of my athletes from California e-mailed me to see what I thought about supporting her for the legendary Comrades race in South Africa. I love crewing and supporting my athletes onsite for their races, yet I couldn’t imagine missing the opportunity to participate in this bucket list race.&nbsp; It wasn’t but a few weeks later we were both registered and in cram training mode for this 90km road ultra.&nbsp; <br /><br />This is one of my favorite things in life and one of the the many things I love about my job. There is crossover between my own passions for experiencing different physical challenges, seeing my athletes try new and different athletic feats, and getting a kick out of all aspects of the journey along the way.<br /><br />Although I haven’t been too vocal about my training for this race, I am extremely excited for a different kind of ultra.&nbsp; Recognizing this will be far different from the Leadville 100 trail run which is pretty much all above 10,000 feet with less than 1,000 runners, I am just as excited for the Comrades' 54 miles on paved roads, starting at sea level (and going up... and up some more), with over 22,000 runners. Worlds apart, on many levels.&nbsp; <br /><br />My goals?&nbsp; With any ultra run, my goals are to finish and to see what I learn about myself in the process. Of course, I am always in the “nutrition experimentation" mode. This also helps me help my athletes better. It may sound cheesy, but it’s the real deal for me.<br /><br />My concerns?&nbsp; Heat and feet.<br /><br />You see, I live at 8,600 feet elevation and have lived at this elevation for over 15 years. A warm day of running for me is anything over 55 degrees. Humidity is low here, as may be obvious to those familiar with the Front Range foothills of Colorado. Given that my training has almost exclusively taken place here (except for 4 days in California), I will face some interesting challenges with the heat and humidity from Durban to Pietermaritzburg. Sodium supplementation will be key for me as I have learned in hot and humid race conditions. Luckily, I was able to have my sweat sodium tested at eNRG Performance so I have a specific race day plan with my recent sweat rate test data.<br /><br />Feet are another matter. If money were no object, I may have been able to find the perfect ultra road shoe but not so lucky in this department. Let’s just say that a paved road for 50+ miles is a bit frightening to my already gnarly feet. I’m sure this a concern for most ultra road runners but it is a new concern for me having spent my recent years mostly on trails. Thank gosh for body glide and duct tape… or just toughing it out.<br /><br />Notice I didn’t say race day nutrition is a concern.&nbsp; I’m not being cocky, but if you’ve followed me for a while, then you know this is something I pay attention to from the get go. My race day nutrition involves GenerationUCAN (which I have been using for 5 years), chia bars, and caffeine capsules (with the allowance of Coke as I see fit and maybe a few potatoes they serve on the course).<br /><br />A quick and special advance thank you to a few of my peeps:<br />- the 3 coach-dudes I have sought guidance and advice from:&nbsp; my Coach “Frank C.L.”, Coach Bob who has helped me with strength work, and Henry Guzman (who will also be doing his 9th Comrades this year. Yes, I said 9.)<br />- my running friend, Amanda, who has shared with me some long runs, even at 5am<br />- my Mom who is always supportive in her own Nervous Nelly kind of way<br />- my Husband to whom I forever grateful<br />- Marisa, you crazy gal, who planted the Comrades seed. We get to come back different people.<br /><br />So, I am jazzed for this next adventure.<br />As my friend, Diane, said to me today, “May I always want to do this.&nbsp; Whatever this adventure is.”&nbsp; Totally agree.<br /><br />-DinaDina, Sports RDhttp://www.blogger.com/profile/06740125336159322075noreply@blogger.com2tag:blogger.com,1999:blog-88877665632240047.post-50304139549876161622015-05-06T21:04:00.004-06:002015-05-06T21:08:40.797-06:00Part 2: Metabolic Efficiency: Friend and Certainly Not Foe<span style="font-size: small;">This is a follow-on post to my colleague’s post from last week. If you haven’t read it, please check it out <span style="color: orange;"><a href="http://bobseebohar.blogspot.com/2015/04/metabolic-efficiency-friend-and.html" target="_blank">here</a></span>.<br /><br />Having worked with Bob and metabolic efficiency training principles for the past ~5 years, I encounter many of the same misconceptions about the concept that he expressed in his blog.&nbsp; Granted, swimming against the current is often part of any paradigm shift and it takes time for new and different approaches to take hold. Additionally, nutrition is a very touchy and emotional subject for many people, particularly athletes. Yet, I often see individuals who are new to this concept become quickly confused because they either are given incorrect information by other health professionals, coaches, etc. OR there is an inadequate understanding of the potential application of metabolic efficiency in the context of that specific individual.&nbsp; <br /><br />My inclination to expand on Bob's blog stemmed from a recent nutrition symposium I attended that was targeted to sport dietitians and registered dietitians. To be honest, one of the presentations given at the symposium perpetuated a lot of the ongoing misconceptions (or lack of understanding) about ‘low carb’ and metabolic efficiency.&nbsp; So, here are my additions to Bob’s post:<br /><br /><u>Statement #1</u>: The crossover point (where the body switches from burning predominantly fat to burning more carbohydrate) happens at about 65% of VO2max. Competitive endurance athletes compete at an intensity higher than this, hence they rely on carbohydrate stores almost exclusively.</span><br /><ul><li><span style="font-size: small;">Comments:&nbsp; This statement is based on physiological data and while still valid in the context of training manipulations (i.e., “building the aerobic base”), it does not consider the influence of nutrition training. We, at eNRG Performance (formerly Fuel4mance), have shown through dietary manipulation of athletes’ diets and metabolic efficiency assessments (using a state of the art metabolic cart) that the crossover point can actually be moved far above 65% VO2max. This means athletes can burn more fat below and beyond the 65% VO2max level. Fat can easily become a more usable energy source, even at high intensities, while glycogen stores are preserved for the highest intensity bouts.</span></li></ul><span style="font-size: small;"><u>Statement #2</u>: Low carb diets do not support high intensity exercise or team sports with intermittent hard efforts because the working muscle must use glycogen.</span><br /><ul><li><span style="font-size: small;">Comments:&nbsp; After you remember there is no standard for what a low carb diet is (other than in the context of nutritional ketosis), refer to the first point to where we can still make the body more efficient at preserving its glycogen stores so that this fuel source IS available for high intensity exercise.&nbsp; Secondly, we are not advocating for zero carbohydrate consumption during high intensity training and team sports. The fact is that this type of athlete just needs less of this supplement carbohydrate during these activities.</span></li></ul><span style="font-size: small;"><br /><u>Statement #3</u>: Fat only burns in a carbohydrate flame and the metabolism of fat is slow compared to carbohydrate.</span><br /><ul><li><span style="font-size: small;">Comments:&nbsp; While true the body oxidizes carbohydrate faster than fat, we have also learned that fat can be converted into energy much faster than what was believed just a few years ago.&nbsp; Additionally, we are not advocating for zero carbohydrate consumption during training and racing. Did I say that already?&nbsp; There is still a need to provide calories to the endurance athlete and yes, this often includes carbohydrate sources! They just may not need as many carbohydrates as the carb-dependent athlete, nor will they necessarily need to feed as frequently.</span></li></ul><span style="font-size: small;"><u>Statement #4</u>: The low carb methods of “Train Low, Race High” popularized by Louise Burke and nutritional ketosis from the study done by Phinney et al. in 1983 did not show a performance benefit in athletes.</span><br /><ul><li><span style="font-size: small;">Comments: As Bob mentioned, there are several research papers that have been published since 1983 to show that performance is not negatively affected by low carb diets. But you must really understand that this notion of ‘low carb' is not universally the same throughout research studies.&nbsp; I also want to mention that there are actually more than just these two methods of making an athlete metabolically efficient, which you can read about in the Metabolic Efficiency Training book. And although many of you want science to "prove it works”, even the renowned Dr. John Hawley recognized that the tools used in the laboratory setting may not be sensitive enough to detect performance improvements such as what athletes are seeing in real life.</span></li></ul><span style="font-size: small;">Lastly, what is almost always missing in the naysayers’ anti-metabolic-efficiency talk is the importance and role of nutrition periodization.&nbsp; This is another area where every single athlete may have a unique nutrition plan based on what their individual needs are in the context of health and athletic performance. This cannot be neglected, but sadly, those who are not knowledgeable of the concept are doing a disservice to their athletes by only focusing on the subject of "To Low Carb or Not".<br /><br />Want to learn more?&nbsp; Check us out at <span style="color: orange;"><a href="http://www.enrgperformance.com/">www.eNRGperformance.com</a></span>.</span><br /><span style="font-size: small;">-Dina </span><br /><span style="font-size: small;"></span><br /><span style="font-size: small;"></span>Dina, Sports RDhttp://www.blogger.com/profile/06740125336159322075noreply@blogger.com1tag:blogger.com,1999:blog-88877665632240047.post-68265062849506312892015-01-22T15:52:00.003-07:002015-01-22T15:52:57.640-07:00The 4 Arms of eNRG<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;">As some of you have followed my posts or articles from my sports nutrition work at Fuel4mance, you know that Fuel4mance has now rolled into a new company called eNRG Performance, spearheaded by my colleague, Bob Seebohar. &nbsp;As the staff has been getting settled in,&nbsp;I wanted to take this opportunity to explain my take on what the vision for this new company is and how it might affect you as an athlete.&nbsp;</div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-NDG4cqbznJQ/VMF70UWOivI/AAAAAAAAAX8/Ue8UhDNsr9Y/s1600/eNRG_small.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-NDG4cqbznJQ/VMF70UWOivI/AAAAAAAAAX8/Ue8UhDNsr9Y/s1600/eNRG_small.jpeg" height="316" width="320" /></a></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; min-height: 13px;"><br /></div><br /><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;">Each of the arms, as portrayed in the company logo, signifies an important aspect of being the “complete” athlete. No matter if you are a recreational athlete (or “fitness enthusiast”), a strength/power athlete, or an endurance athlete, your health and performance depend on these 4 arms.</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;">The 4 Arms...</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;"><span style="font-family: Helvetica;"><u><br /></u></span></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;"><span style="font-family: Helvetica;"><u>Nutrition</u>: &nbsp;</span>I rank this the highest in priority because how you nourish your body will greatly affect your short- and long-term health and athletic performance; and in essence,&nbsp;nutrition impacts the other “arms” of eNRG.&nbsp;&nbsp;This isn’t just about what you eat for your 3 square meals a day. This area also involves nutrient timing and nutrition periodization to support your needs as an athlete while also examining your risk factors for medical conditions and disease states to choose which nutrition plan is best for you.&nbsp;&nbsp;We do not have one set formula we apply to all individuals.&nbsp;&nbsp;In fact, you should be cautious of any nutritional professional who prescribes the same meal plans or nutrition advice for the masses without consideration of you, the individual.</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;"><br /></div><span style="font-family: Helvetica;">Not</span><span style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;">&nbsp;only does our nutrition approach include the education component as described above, but our nutrition services are designed to support behavior changes to make you more likely to be successful.</span><span style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;">&nbsp; </span><span style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;">Can you achieve your nutrition goals by a single visit with a nutritionist?</span><span style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;">&nbsp; </span><span style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;">It’s possible, but rare for the majority who have goals such as weight loss or body composition improvements, figuring out a nutrition plan for an endurance race, improving daily nutrition patterns to avoid medications, or preventing the onset of disease. Investing in your health and performance through nutrition is not a “one and done” type of service, no matter what you may see in mass media advertisements.</span><br /><span style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; text-decoration: underline;"><br /></span><span style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; text-decoration: underline;">Testing</span><span style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;">:</span><span style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;">&nbsp; </span><span style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;">These are the “pop the hood” assessments that tell us more definitively what is going on with you.</span><span style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;">&nbsp;</span><span style="-webkit-text-stroke-color: rgb(0, 0, 0); font-family: Helvetica;">Data that come from these assessments is empowering! &nbsp;</span><span style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;">We offer:</span><br /><span style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;"></span><br /><br /><ul><li style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; margin: 0px;">Metabolic Efficiency testing, which is an indicator of how well your daily nutrition plan is working to support your health and athletic performance goals. This test is for anyone, not just an endurance athlete.</li></ul><ul><li style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; margin: 0px;">Lactate Threshold testing, more often used by endurance athletes, to take the guessing game out of how your training zones should be set for heart rate and intensity for the bike or the run.</li></ul><ul><li style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; margin: 0px;">Sweat rate testing to learn how your body loses its important electrolytes and to more accurately develop hydration and supplementation plans for training and competition.</li></ul><ul><li style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; margin: 0px;">Skinfold assessments to gauge your progress towards improved body composition.</li></ul><ul><li style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; margin: 0px;">Other general health testing such as blood pressure, blood glucose, and oxygen saturation which are important to capture, especially if you are wanting to take control of your health.</li></ul><span style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; text-decoration: underline;">Coaching</span><span style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;">:</span><span style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;">&nbsp; </span><span style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;">No, we aren't trying to steal you from your current coach or training club. What we are trying to do is offer you a performance center where you can get supplemental skills training (specific to your goals) in a semi-private or private setting.</span><span style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;">&nbsp; </span><span style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;">And if you don’t have a coach or you prefer to coach yourself, you can always consider a consultation with one of our staff who have varying backgrounds and will work with you to take your training to the next level.</span><span style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;">&nbsp;</span><br /><span style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; text-decoration: underline;"><br /></span><span style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; text-decoration: underline;">Training and Recovery</span><span style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;">: The 4th piece of the pie is one often neglected, particularly by recreational athletes and endurance athletes.</span><span style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;">&nbsp; </span><span style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;">Do you have a strength or functional movement program designed to improve your physical weaknesses? How do you know it’s best for you and to support your athletic goals?</span><span style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;">&nbsp; </span><span style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;">What about your recovery from training?</span><span style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;">&nbsp; </span><span style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;">Aha! Despite the popular notion that chocolate milk and an ice bath might be all you need, our recovery center will open your eyes to a more complete picture of what the body needs to fully adapt to the stresses imposed by the training we do. We are also featuring our cycling studio where you can use the state of the art Wahoo Kickr trainers either on your own or in a group setting to get in a quality workout.</span><br /><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;"> </div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;">As for me personally, I will be still offering nutrition services nationwide to athletes of all levels by phone or Skype. But now I also have a dedicated performance center where I can meet with athletes to conduct private nutrition sessions and physical assessments and provide group education sessions.&nbsp; I am beyond excited to be a part of the new venture.&nbsp; Check us out and stop by when you are in the area: <a href="http://www.enrgperformance.com/">www.eNRGperformance.com</a>.&nbsp; Look for our official grand opening soon!</div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;"><br /></div><div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica;">-Dina</div>Dina, Sports RDhttp://www.blogger.com/profile/06740125336159322075noreply@blogger.com0tag:blogger.com,1999:blog-88877665632240047.post-51969917655707100402014-11-07T10:54:00.000-07:002014-11-07T10:54:08.103-07:00Why you need a Sports Dietitian<span style="letter-spacing: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">It’s not hard to find lots of athletes out there who fall apart during a race because their nutrition plan didn’t work…or they didn’t have a nutrition plan to begin with or they trusted their coach who advised 350 calories per hour.&nbsp; Thanks to social media and the bazillion websites that offer free nutrition advice, athletes can spend gobs of time soliciting their friends for advice, reading what the elites do, and trusting the mainstream magazines to get their nutrition guidance.&nbsp; Unfortunately, it is not very common that the advice given is appropriate for YOU.&nbsp; While it’s true that the authors of some ‘expert’ sports nutrition advice can include sports medicine doctors, university professors, and well-respected coaches, there is plenty of nutrition advice given by so-called “nutritionists”, coaches, and other health professionals who really have no credentials, formal nutrition education, or know the unique needs of athletes.&nbsp; So, where are you getting your sports nutrition information?&nbsp; Is it safe and supportive of your health and performance goals?&nbsp; Is it current and does it apply to you?&nbsp;Is it working?&nbsp;Is someone just trying to sell you a product?</span></span><br /><div style="min-height: 13px;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="letter-spacing: 0.0px;"></span><br /></span></div><span style="letter-spacing: 0.0px;"><span style="font-family: Arial, Helvetica, sans-serif;">If you’re not 100% certain you are getting trustworthy information, here is a tip to help you.&nbsp; Seek out a board certified specialist in sports nutrition (the official acronym for the credential is “CSSD”) or find a Registered Dietitian who also has an exercise science degree and one who focuses on sports nutrition.&nbsp; How can one of these experts help you?&nbsp; Here are just a few ways: &nbsp;</span></span><br /><br /><ul><li><span style="font-family: Arial, Helvetica, sans-serif; letter-spacing: 0px;">provide education and guidance on daily nutrition patterns to support your health and sport performance goals</span></li><li>periodize<span style="font-family: Arial, Helvetica, sans-serif; letter-spacing: 0px;"> (or “adjust”) daily and training nutrition to support the body’s needs during different training cycles</span></li><li><span style="font-family: Arial, Helvetica, sans-serif; letter-spacing: 0px;">develop and refine hydration and electrolyte strategies</span></li><li><span style="font-family: Arial, Helvetica, sans-serif; letter-spacing: 0px;">evaluate dietary supplements, sports nutrition products and </span>ergogenic<span style="font-family: Arial, Helvetica, sans-serif; letter-spacing: 0px;"> aids; make recommendations appropriate for your health status and your performance goals</span></li><li><span style="font-family: Arial, Helvetica, sans-serif; letter-spacing: 0px;">utilize appropriate behavior change strategies so that the changes you make are sustained</span></li><li><span style="font-family: Arial, Helvetica, sans-serif; letter-spacing: 0px;">create race day nutrition, hydration, and recovery plans</span></li><li><span style="font-family: Arial, Helvetica, sans-serif; letter-spacing: 0px;">provide education and tips on how to grocery shop, plan and prepare meals and snacks</span></li><li><span style="font-family: Arial, Helvetica, sans-serif; letter-spacing: 0px;">individualize nutrition patterns for those who have medical conditions such as diabetes and heart disease</span></li><li><span style="font-family: Arial, Helvetica, sans-serif; letter-spacing: 0px;">interpret the latest sports nutrition research… from the source, not from magazine articles</span></li><li><span style="font-family: Arial, Helvetica, sans-serif; letter-spacing: 0px;">and some sports dietitians are athletes, so they practice what they preach!</span></li></ul><span style="font-family: Arial, Helvetica, sans-serif; letter-spacing: 0px;">What are the benefits you receive from a sports dietitian?&nbsp;</span><span style="font-family: Arial, Helvetica, sans-serif; letter-spacing: 0px;">&nbsp;Here are a few:</span><br /><br /><ul><li><span style="font-family: Arial, Helvetica, sans-serif; letter-spacing: 0px;">optimized nutrition to support improved health and sport performance, a healthy body weight and improved body composition</span></li><li><span style="font-family: Arial, Helvetica, sans-serif; letter-spacing: 0px;">nutrition models (or meal plans) to follow throughout the training cycles to support your energy needs</span></li><li><span style="font-family: Arial, Helvetica, sans-serif; letter-spacing: 0px;">no over- or under- hydrating during training and racing</span></li><li><span style="font-family: Arial, Helvetica, sans-serif; letter-spacing: 0px;">if you have a sports dietitian fluent in “metabolic efficiency training”, you will see an improvement in your body’s ability to utilize fatty acids for fuel and a decreased risk of gastrointestinal distress (vomiting, bloating, cramping, diarrhea) during training and racing</span></li><li><span style="font-family: Arial, Helvetica, sans-serif; letter-spacing: 0px;">trusted, expert advice on healthful and safe ways to enhance your training, performance, recovery...especially from sports dietitians who are also athletes!</span></li><li><span style="font-family: Arial, Helvetica, sans-serif; letter-spacing: 0px;">long-term success</span></li><li><span style="font-family: Arial, Helvetica, sans-serif; letter-spacing: 0px;">you spend less time trying to decipher all of the sports nutrition philosophies in the media</span></li><li><span style="font-family: Arial, Helvetica, sans-serif; letter-spacing: 0px;">new personal bests at your races</span></li></ul><span style="font-family: Arial, Helvetica, sans-serif; letter-spacing: 0px;">Hopefully this helps you see more of what sports dietitians do and their value.&nbsp; Think about the potential benefits as you think of next year’s goals. You just might realize a sports dietitian is what you need to get to the next level in your health and performance goals</span><span style="font-family: Helvetica; letter-spacing: 0px;">.</span><br /><span style="letter-spacing: 0px;"><span style="font-family: Helvetica;"><br /></span></span><span style="letter-spacing: 0px;"><span style="font-family: Helvetica;">-Dina</span></span><br /><span style="letter-spacing: 0px;"><span style="font-family: Helvetica;">dina@fuel4mance.com</span></span>Dina, Sports RDhttp://www.blogger.com/profile/06740125336159322075noreply@blogger.com0tag:blogger.com,1999:blog-88877665632240047.post-83167141474791458822014-10-22T15:12:00.001-06:002014-10-23T12:07:24.219-06:00Contest to Win the November Fuel4mance Metabolic Efficiency Assessment<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Say what... win free stuff? Read on...&nbsp;</b>&nbsp;</span><br /><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><u>Here are details on the Metabolic Efficiency Assessment:</u></span><br /><br /><br /><ul><li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">The testing will take place on Sunday, November 9, 2014, at </span><a href="http://www.kompetitiveedge.com/" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span style="color: orange;">KompetitiveEdge</span></a><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> in Denver, Colorado. You must arrive by 7:45a and plan to spend about one hour with us.</span></li><li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">You can choose to do this submaximal exercise test on either the treadmill or bring your road/triathlon bike which we will setup on our Computrainer.</span></li><li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">To prepare for the test, you will need to fast for 12 hours prior. This means no food, beverages (aside from water), or stimulants after 8pm the night before. We recommend resting the day before the test. Once the test begins, you will have approximately a 10-minute warmup period, followed by 4-5 minute gradual increases in intensity. &nbsp;Primarily, we are looking to see how much carbohydrate and fat your body burns at the varying levels of exercise intensity. The test duration will be in the range of 30-45 minutes.</span></li><li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">A small group of health and fitness professionals will be observing the testing for their own learning purposes.</span></li></ul><br /><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><u>What you get for participating:</u></span><br /><br /><ul><li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">One free tub of Generation UCAN Vanilla Cream protein-enhanced drink mix</span></li><li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">A free Fuel4mance BlenderBottle</span></li><li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">An autographed copy of "Metabolic Efficiency Training: Teaching the Body to Burn More Fat" book by Bob Seebohar</span></li><li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">An interpretation report of your Metabolic Efficiency Assessment including customized nutrition and exercise recommendations</span></li><li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">A unique opportunity to get an "inside look" at your own level of metabolic efficiency, which can have profound implications for health and athletic performance.</span></li></ul><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><u>How to enter the Fuel4mance contest:</u></span><br /><br /><ul><li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">"Like" the Fuel4mance Facebook page and then post why you feel the Metabolic Efficiency testing would be beneficial to you.</span></li><li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">If you are not on Facebook, please e-mail</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">&nbsp;<a href="mailto:dina@fuel4mance.com"><span style="color: orange;">Dina</span></a></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">&nbsp;</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">with your contact information and why you feel you should be selected to win.</span></li><li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">We are looking for a motivated fitness enthusiast or athlete (of any level) who is interested in making nutrition changes to support improved health.</span></li><li><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">The testing is for adults only - you will be asked to sign a medical release form and waiver.</span></li></ul><br /><ul></ul><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">One winner will be chosen by 12pm Mountain time on Friday, October 31, 2014. The winner will be notified either by Facebook message or by e-mail with next steps to prepare for the test. You must respond with your acceptance within 24 hours or your entry will be discarded and we will move on to the next runner-up winner on the list.</span><br /><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br />Want to learn more about Metabolic Efficiency and what it can do for you before entering the contest? <br />Check out Bob Seebohar's blog post: &nbsp;<a href="http://bobseebohar.blogspot.com/2013/10/metabolic-efficiency-faqs.html"><span style="color: orange;">http://bobseebohar.blogspot.com/2013/10/metabolic-efficiency-faqs.html</span></a>.</span><br /><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Want to learn more about who we are and what we do? &nbsp;Check out the <span style="color: orange;"><a href="http://www.fuel4mance.com/">Fuel4mance</a> </span>website.</span><br /><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Good luck to you!</span><br /><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">-Dina</span><br /><div><br /></div>Dina, Sports RDhttp://www.blogger.com/profile/06740125336159322075noreply@blogger.com0tag:blogger.com,1999:blog-88877665632240047.post-75817868586607270812014-10-04T15:24:00.002-06:002014-10-04T15:42:16.734-06:00Afterthoughts & Lessons Learned at Leadville 100 Run<div class="separator" style="clear: both; text-align: left;"><span style="font-family: Helvetica; letter-spacing: 0px;">I’ve had a lot of time to think about my first 100-mile foot race. In fact, there hasn’t been a day pass when I haven’t thought about this event.&nbsp; Despite the amount of time since the 2014 Leadville 100 Trail Run, I wanted to share a few thoughts and lessons I learned.</span></div><div style="font-family: Helvetica;"><span style="letter-spacing: 0px;"><br /></span></div><div style="font-family: Helvetica;"><span style="letter-spacing: 0px;">1. &nbsp;</span><span style="letter-spacing: 0px;">Planning, learning, planning.</span></div><div style="font-family: Helvetica;"><span style="letter-spacing: 0px;">It’s not just about the time on feet leading up to race day. There are countless items to plan for in order to make for a less stressful race. However, if you are new to this distance, it is a huge learning process.</span><span style="letter-spacing: 0px;">&nbsp; </span><span style="letter-spacing: 0px;">It can be overwhelming so you must decide what your threshold is that will help you feel mostly prepared. Then accept that you will learn far more when you toe the start line no matter how much you’ve read or heard from others.</span><span style="letter-spacing: 0px;">&nbsp; </span><span style="letter-spacing: 0px;">Anyway, it is never too soon to start planning. List-making is essential and double- and triple-checking your lists days in advance of the race is painful, but must be done.</span></div><div style="font-family: Helvetica;"><span style="letter-spacing: 0px;"><br /></span></div><div style="font-family: Helvetica;"><span style="letter-spacing: 0px;">2.&nbsp;</span><span style="letter-spacing: 0px;">Having an experienced coach is invaluable.</span></div><div style="font-family: Helvetica;"><span style="letter-spacing: 0px;">I realize there are many ultra runners who go it alone and have great success.</span><span style="letter-spacing: 0px;">&nbsp; </span><span style="letter-spacing: 0px;">For me, I know I do better with a coach who is my my guide and guru. My current coach has different philosophies and approaches to training than I have experienced. One of the most important things he has taught me is that training should be “fluid”. There can be no set,</span><span style="letter-spacing: 0px;">&nbsp; </span><span style="font-family: Helvetica;"><span style="letter-spacing: 0px;">pre-determined schedule (aha! not&nbsp;</span>unlike nutrition, by the way!)<span style="letter-spacing: 0px;">.</span></span><span style="letter-spacing: 0px;">&nbsp; </span><span style="letter-spacing: 0px;">The body will dictate what needs to happen next, but you need to have a coach (or the ability yourself) to monitor and decipher the process. Learning to listen to the body is still an ongoing challenge for me as my brain gets in the way too often. There are numerous other morsels of knowledge I have gleaned from my coach. I am eternally grateful for his guidance.</span></div><div style="font-family: Helvetica;"><span style="letter-spacing: 0px;"><br /></span></div><div style="font-family: Helvetica;"><span style="letter-spacing: 0px;">3. B</span><span style="letter-spacing: 0px;">e appreciative of your support system and realize ultra running can be self-centered and addictive.</span></div><div style="font-family: Helvetica;"><span style="letter-spacing: 0px;">It can be easy to lose sight of other priorities and important people in your life. There were many times when I would forego a social opportunity or time with friends or family because of an “important” run the next day.</span><span style="letter-spacing: 0px;">&nbsp; </span><span style="letter-spacing: 0px;">Despite what I think I must do to stay on track with training and get in my run therapy time, there are indeed other priorities!</span></div><div style="font-family: Helvetica;"><span style="letter-spacing: 0px;"><br /></span></div><div style="font-family: Helvetica;"><span style="letter-spacing: 0px;">4.&nbsp;</span><span style="letter-spacing: 0px;">The 100-mile distance IS more mental than physical.</span></div><div style="font-family: Helvetica;"><span style="font-family: Helvetica;"><span style="letter-spacing: 0px;">I had heard this from my coach and others, but was on the fence until I went through this whole thing. I fully believe now that your mental strength contributes immensely to&nbsp;</span>whether you<span style="letter-spacing: 0px;">&nbsp;will succeed. There are decisions you have to make along the way as you have unforeseen curveballs thrown at you. Can you handle it? How do you deal with it?</span></span><span style="letter-spacing: 0px;">&nbsp; </span><span style="letter-spacing: 0px;">Fortitude is unquestionably necessary.</span></div><div style="font-family: Helvetica;"><span style="letter-spacing: 0px;"><br /></span></div><div style="font-family: Helvetica;"><span style="letter-spacing: 0px;">5.&nbsp;</span><span style="letter-spacing: 0px;">Have a theme song (or two).</span><span style="letter-spacing: 0px;">&nbsp; </span><span style="letter-spacing: 0px;">If you’re into music, then you know it can be extremely motivating and powerful.</span><span style="letter-spacing: 0px;">&nbsp; I actually listened to music during my training only a handful of times and during the race itself for less than 2 hours.&nbsp;</span><span style="letter-spacing: 0px;">Although I traditionally like grunge type music to get me going, my two theme songs for this year leading up to Leadville were: “Am I Wrong” by Nico &amp; Vinz and “Ocean” by one of my all-time favorite groups, the John Butler Trio.</span><span style="letter-spacing: 0px;">&nbsp; </span><span style="letter-spacing: 0px;">If you read the lyrics for the Nico &amp; Vinz song, it could be considered a love song. But for me, the “we” in the song is about me and my Leadville 100 journey in terms of getting there and making it real. The instrumental “Ocean” reminds me of the ebb and flow of mental and physical energy and how sometimes you just have to dig deep to come back up.</span><span style="letter-spacing: 0px;">&nbsp;&nbsp;</span></div><div style="font-family: Helvetica;"><span style="letter-spacing: 0px;"><br /></span></div><div class="separator" style="clear: both; text-align: center;"><iframe allowFullScreen='true' webkitallowfullscreen='true' mozallowfullscreen='true' width='320' height='266' src='https://www.youtube.com/embed/z8DFMSrY0Pc?feature=player_embedded' FRAMEBORDER='0' /></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div style="text-align: center;"><object class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="https://ytimg.googleusercontent.com/vi/jdYJf_ybyVo/0.jpg" height="266" width="320"><param name="movie" value="https://youtube.googleapis.com/v/jdYJf_ybyVo&source=uds" /><param name="bgcolor" value="#FFFFFF" /><param name="allowFullScreen" value="true" /><embed width="320" height="266" src="https://youtube.googleapis.com/v/jdYJf_ybyVo&source=uds" type="application/x-shockwave-flash" allowfullscreen="true"></embed></object></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Helvetica; letter-spacing: 0px;">6.&nbsp;</span><span style="font-family: Helvetica; text-align: center;">Respect the importance of nutrition/hydration practice and&nbsp;</span><span style="font-family: Helvetica; letter-spacing: 0px;">planning.</span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Helvetica; letter-spacing: 0px;">Just like the mental training, nutrition can make or break your race. Even though my nutrition "plan A" didn’t come completely to fruition, I was able to switch gears without suffering negative consequences. I was sad to see and talk with runners where nutrition became their performance limiter.</span><span style="font-family: Helvetica; letter-spacing: 0px;">&nbsp;</span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Helvetica; letter-spacing: 0px;"><br /></span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Helvetica; letter-spacing: 0px;">7.&nbsp;</span><span style="font-family: Helvetica; letter-spacing: 0px;">Learn to Be in the Moment.</span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Helvetica; letter-spacing: 0px;">I must be showing my age here with this statement, eh?</span><span style="font-family: Helvetica; letter-spacing: 0px;">&nbsp; </span><span style="font-family: Helvetica; letter-spacing: 0px;">Taking the time to feel the nature around you, share in the beauty of these gifts, and appreciate the Now. It can be incredibly freeing to just be where you are and feel what you are feeling.</span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Helvetica; letter-spacing: 0px;"><br /></span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Helvetica;">8.&nbsp;</span><span style="font-family: Helvetica; letter-spacing: 0px;">A good support crew is essential. Mine was absolutely phenomenal. I had 4 people in my support crew, each purposefully chosen and each with specific duties (and roles they willingly assumed without my direction). Having trust and confidence in your crew and pacers makes a world of difference.</span><span style="font-family: Helvetica; letter-spacing: 0px;">&nbsp;To Pat, Phil, Sharyn, Dave:&nbsp;</span><span style="font-family: Helvetica; letter-spacing: 0px;">I wouldn’t have made it without you and I owe eternal thanks for everything you gave.</span><span style="font-family: Helvetica; letter-spacing: 0px;">&nbsp; And special thanks to my friends from Massachusetts, Bryan and Nicole, who made it to mile 99 to walk me in.</span></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-zjd_bgO_9CM/VDBguhY3CJI/AAAAAAAAAWw/dnpS3vTaOCA/s1600/P8170180.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-zjd_bgO_9CM/VDBguhY3CJI/AAAAAAAAAWw/dnpS3vTaOCA/s1600/P8170180.JPG" height="156" width="200" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Phil, Me (hurting), Bryan, Nicole at mile 99</td></tr></tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-KAJgTm84YIk/VDBhK_U2R4I/AAAAAAAAAW4/Ipl4zTwiTCw/s1600/P8170189.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-KAJgTm84YIk/VDBhK_U2R4I/AAAAAAAAAW4/Ipl4zTwiTCw/s1600/P8170189.JPG" height="150" width="200" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Pat, Phil, Me, Dave almost to the finish</td></tr></tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-xmsbv-jhhZI/VDBhsqK6nNI/AAAAAAAAAXE/pFOFwvMNoIk/s1600/P8170209.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-xmsbv-jhhZI/VDBhsqK6nNI/AAAAAAAAAXE/pFOFwvMNoIk/s1600/P8170209.JPG" height="150" width="200" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">My sister, Sharyn, who was Queen of the Crew</td></tr></tbody></table><div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Helvetica; letter-spacing: 0px;">9.&nbsp;</span><span style="font-family: Helvetica; letter-spacing: 0px;">Cherish your friends, even your temporary trail friends. Along my way, I drew inspiration from my ultra friends knowing what they had physically and mentally endured during their previous races. They were in my heart, as were all my other friends who had sent their best wishes prior to the start. What a motivator!</span><span style="font-family: Helvetica; letter-spacing: 0px;">&nbsp; </span><span style="font-family: Helvetica; letter-spacing: 0px;">And on the trail, you have the opportunity to befriend so many fellow runners and enjoy those passing moments together. I got to meet David Murphy (founder of the Idiots Running Club, </span><a href="http://runlikeamug.blogspot.com/" style="font-family: Helvetica; letter-spacing: 0px;"><span style="letter-spacing: 0px;">http://runlikeamug.blogspot.com</span></a><span style="font-family: Helvetica; letter-spacing: 0px;">), I was cheered on by Neeraj Engineer several times as he waited to pace his runner (</span><a href="http://new.neerajengineer.com/" style="font-family: Helvetica; letter-spacing: 0px;"><span style="letter-spacing: 0px;">http://new.neerajengineer.com</span></a><span style="font-family: Helvetica; letter-spacing: 0px;">), got an infectious smile and big hug from friend Sonja Wieck (</span><a href="http://gosonja.com/" style="font-family: Helvetica; letter-spacing: 0px;"><span style="letter-spacing: 0px;">http://gosonja.com</span></a><span style="font-family: Helvetica; letter-spacing: 0px;">) as she began pacing her runner up Hope Pass, and shared laughs with Mike from Louisville, CO, Kyle from Denver, and Ed from Chicago as we plodded along our journeys. Towards the finish line, one of my own athletes surprised me with huge cheers that I will never forget.</span><span style="font-family: Helvetica; letter-spacing: 0px;">&nbsp; </span><span style="font-family: Helvetica; letter-spacing: 0px;">I love ultra running for many reasons, but the people you meet make it so much more memorable. </span><span style="font-family: Helvetica; letter-spacing: 0px;">&nbsp;</span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Helvetica; letter-spacing: 0px;"><br /></span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Helvetica; letter-spacing: 0px;">10.&nbsp;</span><span style="font-family: Helvetica; letter-spacing: 0px;">The 3 C’s:</span><span style="font-family: Helvetica; letter-spacing: 0px;">&nbsp; </span><span style="font-family: Helvetica; letter-spacing: 0px;">Composure, Confidence, Compete.</span><span style="font-family: Helvetica; letter-spacing: 0px;">&nbsp; </span><span style="font-family: Helvetica; letter-spacing: 0px;">I learned this from ultra runner Joe Uhan, although I had to squash the 3rd one early on.</span><span style="font-family: Helvetica; letter-spacing: 0px;">&nbsp; </span><span style="font-family: Helvetica; letter-spacing: 0px;">Joe advises his runners to split their races into one-thirds and think about each of these respectively. It’s a great mantra and one I look forward to repeating in the future, hopefully with more success in the third C.&nbsp;</span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Helvetica; letter-spacing: 0px;"><br /></span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Helvetica; letter-spacing: 0px;">and lastly…</span><span style="font-family: Helvetica; letter-spacing: 0px;">&nbsp; </span><span style="font-family: Helvetica; letter-spacing: 0px;">my coach was completely right when he said “your first 100 will be life-changing”. For those of you who have done it, you know what I mean. For those of you contemplating it, I can say that it could be the hardest thing you ever tackle, but it will also be a most rewarding and wondrous thing you will never regret.</span></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-ZyyHnZtWXaI/VDBavt0kSoI/AAAAAAAAAWE/9acUXodIeAk/s1600/Mile49.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-ZyyHnZtWXaI/VDBavt0kSoI/AAAAAAAAAWE/9acUXodIeAk/s1600/Mile49.jpg" height="200" width="130" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Mile 48ish</td></tr></tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-SDK1uAfjpK4/VDBbH4OL0sI/AAAAAAAAAWM/g7T83h4Q2K8/s1600/FinishLine.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-SDK1uAfjpK4/VDBbH4OL0sI/AAAAAAAAAWM/g7T83h4Q2K8/s1600/FinishLine.jpg" height="200" width="193" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Can Feel the Finish</td></tr></tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-jli0mabpzSs/VDBkHeOD7oI/AAAAAAAAAXQ/5L11SvkYmxE/s1600/IMG_2638.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-jli0mabpzSs/VDBkHeOD7oI/AAAAAAAAAXQ/5L11SvkYmxE/s1600/IMG_2638.JPG" height="200" width="149" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Pat, my Number One Fan</td></tr></tbody></table><div style="font-family: Helvetica;"><span style="letter-spacing: 0.0px;">Thanks for reading,</span></div><div style="font-family: Helvetica;"><span style="letter-spacing: 0px;">Dina</span></div><div><span style="letter-spacing: 0.0px;"><br /></span></div></div>Dina, Sports RDhttp://www.blogger.com/profile/06740125336159322075noreply@blogger.com0tag:blogger.com,1999:blog-88877665632240047.post-77450322319470246832014-08-29T09:08:00.000-06:002014-08-29T09:08:27.143-06:00Leadville 100 trail run report<h4><b>Part 1: Nutrition</b></h4><div style="font-family: Helvetica;"><span style="letter-spacing: 0px;">The Leadville 100 trail race was incredible in countless ways.&nbsp; I admit that I’ve had a difficult time wanting to sit down and write some thoughts about it.&nbsp; That’s mostly because I feel I’m putting finality on what was one of the most special events I have ever experienced.&nbsp; As <a href="http://fuel4mance.squarespace.com/bob-seebohar/?SSScrollPosition=238" target="_blank"><span style="color: orange;">Bob</span></a> had told me prior to the race, Leadville holds a special place in his heart and it would soon be the case for me.&nbsp; I know now exactly what he meant. Yet, it is something I have had troubles verbalizing or putting into written words.&nbsp;</span></div><div style="font-family: Helvetica; min-height: 13px;"><span style="letter-spacing: 0.0px;"></span><br /></div><div style="font-family: Helvetica;"><span style="letter-spacing: 0.0px;">But before I get too emotional about what this event taught me and how lucky I was to even be there, I wanted to report on how my nutrition played out for the race.&nbsp; Many people have asked me “did you end up using lots of sugar to get by?” and “did you have stomach issues like so many other ultra runners do?” &nbsp;</span></div><div style="font-family: Helvetica; min-height: 13px;"><span style="letter-spacing: 0.0px;"></span><br /></div><div style="font-family: Helvetica;"><span style="letter-spacing: 0.0px;">My Nutrition Plan A was divided by sections of the Leadville course and my estimated durations for each leg. I packed a "feed bag” and a labeled UCAN flask for each point where I would meet my crew so that they could simply hand me my goodies as I was reporting my food intake from the previous leg. As mentioned in my earlier blog, the bulk of my calories were to come from UCAN, homemade balls/bars, other packaged bars, and possibly some nut butter. By the way, my sister, Sharyn, was part of my crew and kept all sorts of notes throughout the race. She did a great job for me so that I wouldn’t have to trust my memory for all of the details.</span></div><div style="font-family: Helvetica; min-height: 13px;"><span style="letter-spacing: 0.0px;"></span><br /></div><div style="font-family: Helvetica;"><span style="letter-spacing: 0.0px;">Throughout the race, I had planned an average hourly calorie intake based on a <a href="http://fuel4mance.squarespace.com/metabolic-efficiency-with-inte/" target="_blank"><span style="color: orange;">Metabolic Efficiency assessment</span></a> I had done about 1.5 weeks prior to the race. As an aside, this is an invaluable test to do one (or multiple times) for anyone who wants to see how their body uses its internal energy sources at different exercise intensities, which is particularly useful for planning nutrition for an endurance event.&nbsp; Anyway, in my feed bag, I also packed some extra foods as a “just in case” (i.e., Nutrition Plan B). These foods included some rice crackers, fruit sticks, and caffeinated jelly beans. The other parts of Plan B (or Plan C) would be to take from the aid stations as needed (fruit, soda, sandwich bites).</span></div><div style="font-family: Helvetica; min-height: 13px;"><span style="letter-spacing: 0.0px;"></span><br /></div><div style="font-family: Helvetica;"><span style="letter-spacing: 0.0px;">My Plan A worked decently until the Hope Pass areas (between miles 40 through 60).&nbsp; It had become fairly warm in the afternoon hours (which was most welcome compared to what it could’ve been at over 12,000 feet elevation!). I had planned to use mostly UCAN for this stretch, but I lost my appetite about halfway up the first summit of Hope Pass.&nbsp; I wasn’t nauseated nor did I have any other stomach issues. I just felt like not eating.&nbsp; I knew this could happen, as it had happened to me before and is common when exposed to significant elevation changes within a relatively short amount of time.&nbsp; I didn’t let this bother me, mentally, and just kept plugging away at this beautiful mountain, enjoying the nearby huffs and puffs of my fellow ultra peeps. Once I got to Winfield (mile 50, the turnaround), I picked up my first pacer, who happened to be my husband (Number One Fan). He was familiar with my previous experience of not eating much in the higher mountain areas, so he didn’t pressure me “much” to eat/drink, but I did catch him trying to reason with me during several sections of the second summit of Hope Pass: “You still have a long day ahead of you.” “You need to take in a few calories along the way.”&nbsp; “Trust your UCAN.” Yep, all noted.&nbsp; So, I worked on a few mouse-sized nibbles of crackers, a couple pieces of fruit, three jelly beans, and nursed my UCAN flask throughout these long 8.5 hours (over and back from Hope Pass).&nbsp;</span></div><div style="font-family: Helvetica;"><span style="letter-spacing: 0.0px;"><span style="font-size: x-small;"><br /></span></span></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-REuYaVyTkyA/VACRHZpfjgI/AAAAAAAAAVQ/ASHsKbE6qPY/s1600/elevprofile.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-REuYaVyTkyA/VACRHZpfjgI/AAAAAAAAAVQ/ASHsKbE6qPY/s1600/elevprofile.jpg" height="224" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Leadville 100 Run elevation profile</td></tr></tbody></table><div style="font-family: Helvetica;"><br /></div><div style="font-family: Helvetica;"><span style="letter-spacing: 0.0px;">After I made it back to Twin Lakes (mile 60), I felt better at tackling some solid food. I chose peanut butter and jelly sandwich bites as I had practiced this during some long training runs.&nbsp; These bites ended up working well for me in the next number of hours, alongside UCAN and fruit. The cold mountain air crept up fast as it got dark, so I knew I needed to bundle up with extra layers especially since I wasn’t moving all that fast. As I had learned from those more experienced at Leadville, hypothermia is another way to quickly shut yourself down with no going back. No thanks - I think I ended up with 5 layers to keep my core warm.&nbsp; And I kept moving forward!</span></div><div style="font-family: Helvetica; min-height: 13px;"><span style="letter-spacing: 0.0px;"></span><br /></div><div style="font-family: Helvetica;"><span style="letter-spacing: 0.0px;">Interestingly, there are research studies reporting upwards of 60% of ultra runners experience gastrointestinal distress during 100-mile events. Believe me, I saw a number of people vomiting early on…and late into the night. So, I am quite pleased I did not experience any serious GI or nutrition issues during my first 100.&nbsp;</span></div><div style="font-family: Helvetica; min-height: 13px;"><span style="letter-spacing: 0.0px;"></span><br /></div><div style="font-family: Helvetica;"><span style="letter-spacing: 0.0px;">The biggest physical challenge throughout the race (aside from the cold temperatures at night and starting to get sleepyhead around 3am) was a calf cramp that started at about mile 23. I had just descended the respectable Powerline stretch and popped out onto the paved road towards the Outward Bound aid station. I managed to massage my leg enough for the cramp to subside for several hours, however, I could tell it was still lingering.&nbsp; Unfortunately, this cramp reared its ugly head in all its nastiness at about mile 93. I suddenly could not even try to run on that leg as it had turned to brick. As I started to fret about making the final cut-off time of 30 hours, there was no chance my stubbornness was going to let me stop and massage or stretch my leg. The calf pain took away any slight appetite I had for those final few hours.&nbsp; All that I could focus on was the “Left foot, right foot” mantra and “I WILL make it to the finish line”.&nbsp; Well, that, and why the heck did my calf cramp like this? I think I might have asked Phil (my 3rd pacer) this question about 27 times in the span of 2 hours. Now, you might be immediately thinking, “She got dehydrated!” or “Low electrolytes are to blame!”. However, it could have been related to muscular fatigue… or perhaps I had just stepped on a rock sideways. It could be a combination of all these things. Or as Dr. Tim Noakes might suggest, perhaps this was a protective mechanism by my Central Governor to get me to slow down (even more!) to prevent more trauma to the muscle tissue.&nbsp; Who knows exactly… we still have much to discover about muscle cramping.&nbsp; &nbsp;</span></div><div style="font-family: Helvetica; min-height: 13px;"><span style="letter-spacing: 0.0px;"></span><br /></div><br /><div style="font-family: Helvetica;"><span style="letter-spacing: 0px;">Nonethless, I made my march to the finish. With a blend of the Nutrition Plans A + B + C. My calculations show an average of 92 calories per hour over the 29 hours and 34 minutes. Here’s the breakdown if you really want to know the true nitty gritty:</span></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-8umSZc17SUA/VACUKOGJh2I/AAAAAAAAAVo/Hc_F-qwfvhc/s1600/nutrition_chart.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-8umSZc17SUA/VACUKOGJh2I/AAAAAAAAAVo/Hc_F-qwfvhc/s1600/nutrition_chart.jpg" height="296" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Calorie distribution</td></tr></tbody></table><div style="font-family: Helvetica;"><br /></div><div style="font-family: Helvetica;"><span style="letter-spacing: 0px;">From my experience doing nutrition coaching and crewing for ultra endurance athletes, I know a nutrition plan is critical.&nbsp; But, I also know (and REALLY know now) it is nearly impossible to predict everything that will happen in an event that can quickly alter the nutrition plan.&nbsp; What this means is that it’s great to have a nutrition plan, but you better have backup plans. And then you have to be able to figure out how to deal with what is thrown at you throughout these long hours, particularly if things don’t align with your Plan A or Plan B.&nbsp; I think this is part of the beauty of ultra endurance events.&nbsp; No matter how Type A your personality is, your Nutrition Plan A may not work but you’ve got to keep your stuff together to persevere.&nbsp; Additionally, I continue to strongly believe that having solid daily nutrition patterns that support metabolic efficiency helps to make all of the unpredictables much more easy to tolerate for the long haul. &nbsp;</span></div><div style="font-family: Helvetica; min-height: 13px;"><span style="letter-spacing: 0.0px;"></span><br /></div><div style="font-family: Helvetica;"><span style="letter-spacing: 0.0px;">And there you have it. &nbsp;</span></div><div style="font-family: Helvetica; min-height: 13px;"><span style="letter-spacing: 0.0px;"></span><br /></div><div style="font-family: Helvetica;"> </div><div style="font-family: Helvetica;"><span style="letter-spacing: 0px;">Next up, my lessons learned at the LT100 Run.</span></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-ilZb4OcY6t8/VACTJpxyqnI/AAAAAAAAAVc/pDZ-19pdf00/s1600/IMG_8161.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-ilZb4OcY6t8/VACTJpxyqnI/AAAAAAAAAVc/pDZ-19pdf00/s1600/IMG_8161.jpg" height="320" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">LT100 Finish</td></tr></tbody></table><div style="font-family: Helvetica;"><span style="letter-spacing: 0px;"><span style="font-size: x-small;"><br /></span></span></div><div style="font-family: Helvetica;"><span style="letter-spacing: 0px;"><span style="font-size: x-small;"><br /></span></span></div><div style="font-family: Helvetica;"><span style="letter-spacing: 0px;"><span style="font-size: x-small;"><br /></span></span></div><br />Dina, Sports RDhttp://www.blogger.com/profile/06740125336159322075noreply@blogger.com0tag:blogger.com,1999:blog-88877665632240047.post-66783635122932905762014-08-13T11:31:00.004-06:002014-08-13T11:33:16.367-06:00LT100 Fueling: UCAN, Balls, Bars, Butters and Shots<div class="separator" style="clear: both; text-align: center;"><br /></div><span style="font-size: small;">A big day is coming up for me.&nbsp; A day I’ve been thinking about for a very long time: my first try at a 100-mile foot race.&nbsp; I chose the Leadville 100 for many reasons, but the main reasons were that it is relatively close to where I live (~2.5 hours away) and I love being “up high” in the mountains. If you search the Internet blogs about this race, it is hard not to find the words “sufferfest” and “grueling” when reading runner accounts of their experience at this race. Slightly intimidating for a first timer.<br /><br />I think the most common two questions I’ve been asked during my training are: how long do you expect this race to take you?&nbsp; and what are you going to eat?<br /><br />My answer to the first question remains “I just want to finish the race”.&nbsp; <br /><br />To the second question, I have a variety of goodies planned.&nbsp; Here is the majority of my ‘Plan A’ items.</span><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-CEpi1KtW-eU/U-uflJGWjHI/AAAAAAAAAU4/oI2eoFjPUQA/s1600/LT100Fuel.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-CEpi1KtW-eU/U-uflJGWjHI/AAAAAAAAAU4/oI2eoFjPUQA/s1600/LT100Fuel.jpg" height="268" width="320" /></a></div><span style="font-size: small;">While I am not showing or describing all of the details of my nutrition and hydration strategy here, I wanted to show that the main source of my planned calories will come from the Generation UCAN superstarch, a few homemade items (with a powerhouse of ingredients!), nibbles from a few packaged protein bars I like, a couple homemade ‘gels’, nut butter, and the ThorneFX Elevate energy shots which contain adaptogens and green tea extract. Notice there is not a mound of simple sugar products in the Plan A.&nbsp; <br /><br />I do have a nutrition Plan B, which all ultra runners should have (although, it’s surprising that so many don’t even have a Plan A!).&nbsp; Simply put, the Plan B involves flexibility. Just like with a pacing plan, at some point you may have to adjust based on The Unknown. In my blog searches to learn more about how other runners have done at the LT100, I have read countless reports of stomachs gone bad… leading to nausea, vomiting, and the ultimate DNF. It is very possible this will happen to me, but I am prepared to not throw in the towel right away if and when this should happen.&nbsp; <br /><br />My Metabolic Efficiency Training has served me well to this point.&nbsp; I have not been on the ‘low carb, high fat’ plan this time around, but I have been on the ‘controlled carbohydrate’ plan. A recent Metabolic Efficiency Assessment showed that at my anticipated paces at Leadville, I will be burning anywhere from 64 to ~85% fat.&nbsp; The more I can preserve my carbohydrate stores, the better. The more I can rely on my fat stores as a fuel source, the better. Of course, hydration status greatly influences how we feel, so this is an essential component to being able to finish without a major breakdown.&nbsp; However, compared to ultra runners who are not as metabolically efficient </span><span style="font-size: small;"><span style="font-size: small;">(and believe me, there are many)</span> and who require 200-450 calories per hour, perhaps my nutrition plan will delay or prevent the ‘stomach gone bad’ incidents.<br /><br />To be determined.</span>Dina, Sports RDhttp://www.blogger.com/profile/06740125336159322075noreply@blogger.com0